Run to your first 10k

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					Run to your first 10k

Take your training up a step with a 6.2-mile challenge

Every summer, 10k series like Race For Life and Wrap Up and Run attract thousands of runners. Join in
the fun – and earn yourself that glow of achievement that only comes with mastering a new distance. It
you leave at least eight weeks between now race day you’ve got plenty of time to build up 6.2 miles
comfortably.

1 RUN OFTEN

You’ll need to run at least the three times a week to prepare for a 10k. Do two 30- minute runs on, say,
Tuesday can Thursday, and a long run at the weekend. When possible, add an extra 20-minute easy run
to your schedule to increase time spent on your feet.

2 GO LONGER

Every other weekend, increase your long run by one to one and half miles – around 13-18 extra minutes
depending on your speed. Continue adding mileage until you’re running six and a half to seven miles
two weeks before race day. Keep the pace at least three minutes per mile slower that the pace at which
you ran your last 5k (or simply where it’s comfortable to talk). If desired, insert a 30-60-secound walk
break every one to three minutes. On alternating weekends, cap your long run at 30 minutes.

3 GET READY

The week before your big day, do your two 30-minute runs. Two days before the race, rest and allow
your legs to recharge. If you need to burn off some nervous energy the day for a very slow, very short
run (lasting no longer than 15 minutes).

HOLD A BOTTLE OF ICED WATER TO RUN FASTER

Simple holding a bottle of water when you go for a run can help to make the exercise easier. But you
need to make sure there’s some ice in the H2O; room-temperature water won’t work. A new study at
Stanford University in the US made the surprising discovery by examining overweight women who had
problems overheating during exercise. Researchers discovered that holding a bottle of cold water
helped them to maintain a low core temperature, increasing their endurance.

Ultimately, this meant that they ran faster - and burned more fat – than subjects who didn’t get the cool
bottles to hold. As high core temperature is a significant factor for reducing endurance in all athletes,
there is no reason why you can’t use this simple trick to counteract it. Its effects will be particularly
noticeable on hot summer days – although if the British weather stays true to form, you won’t get a
chance to test it.

				
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posted:7/20/2012
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