You do not want to leave your race in your training. Experienced runners with a solid aerobic base can spend 4-8 weeks specifically preparing for their 10K with workouts such as short intervals, tempo runs, and 10K pace intervals. In order to run that time in the race, you need to practice the pace in training. Many experienced runners will have a time goal for a 10K race. Respect the distance and prepare yourself mentally for being physically uncomfortable for a significant portion of the race. The high level of discomfort-the burning lungs, fatigued legs, and metallic taste of the last 2 miles-makes the 10K more than just 6.2 miles. There is a huge difference between racing a 10K and completing a 6-mile easy run. It’s just 6 miles! Many experienced marathoners may dismiss the 10K as a “short” race, but the truth is that running 6.2 miles at the hardest effort possible is not easy. 10K Training Tips for Experienced Runners Ready to train for your first 10K or going for a PR? Check out the My First 10K Guided Workout training plan with Coach Erin. Try this Intro to the Track workout or this Short and Fast Fartlek once per week in the 8-12 weeks leading up to your 10K race. Beginners should start with shorter intervals lasting one to three minutes in duration. You can do your speed work on the roads, hills, treadmill, or track-whichever you are most comfortable with. Quite simply, running faster in small amounts will help you run faster overall.īeginners do not need to hit the track or run fast mile repeats. Speedwork benefits all runners because of its unique ability to effectively improve your aerobic capacity. Once per week, do a run that incorporates short intervals of running at a hard effort. If you are comfortably running 15 miles or more per week, you can begin to incorporate some faster running into your 10K training. You can increase your mileage by adding an extra day-such as 4 days of running instead of 3 days-or adding a mile to each run every couple of weeks. Gradually increase both your long run distance and your overall weekly mileage, so that you can run 6 miles a couple of weeks before race day. It’s important to give yourself time to build up to the 10K distance. Building your endurance will make the 10K both physically and mentally manageable. If the furthest you have ever run is 3.1 miles, doubling the distance can be intimidating. Beginner Tips for How to Train for a 10Kįor many new runners, the 10K run is the natural next step after the 5K. A 10K is twice the distance of a 5K race. If you’re not familiar with this run, check out our Top 10K Training Questions, Answered. The “K” stands for kilometers–so a 10K is ten kilometers. Whether running your first 10K or aiming for a personal record (PR), these tips will help you train for and race your best 10K. The distance attracts new and experienced runners alike. Marathoners rejoin the Half Marathon course for the final half mile of the race as they enjoy an epic finish on the track inside Hayward Field.The 10K is a popular pick for many runners. The final miles of the Marathon course run along the Willamette River and feature Eugene's new Downtown Riverfront Park. ![]() The course takes runners through Alton Baker Park, past Valley River Center to the Owosso Footbridge where they start the return journey to the finish. ![]() The Half Marathon loops west in Alton Baker Park, crosses the Frohnmayer Footbridge and returns to Hayward Field for a final 200m on the track.Īfter splitting from the Half Marathon course, Marathoners will do a loop in Springfield before heading west on the Ruth Bascom Riverbank Path System. After joining the Ruth Bascom Riverbank Path System, the Marathon and Half Marathon courses split at Knickerbocker Footbridge. Near Mile 9, runners pass by Hayward Field heading north, cross Franklin Blvd and head east toward Springfield. Heading back toward the University of Oregon, runners follow Amazon Parkway and turn east on 19th Ave. The course takes runners through the University neighborhoods and south on E Amazon all the way to Frank Kinney Park. Age: Must be at least 16 years old on race dayĢ023 Course Map on Google Maps: Click HereĬourse Description: The Eugene Marathon and Half Marathon courses will start on Agate Street, in the shadow of Hayward Field, heading south.
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