Longer than a 10K (6.2 miles) but shorter than a half marathon (13.1 miles),
a 10-mile race offers athletes a unique running challenge.
From building endurance, strength, and mental resilience, to eating a
healthy diet that will provide your body with the nutrients required to run
10 miles, the preparation process is key to making sure you’re ready when
race day arrives.
Prominent East Coast 10 mile-mile races include the
Independence Blue Cross Broad Street Run
in Philadelphia and the
Credit Union Cherry Blossom 10 Mile Race
and the Army 10-Miler in
Washington, D.C.
Here are some insights and strategies to help you get ready for whichever
10-miler you participate in.
Choosing your training program
Before you begin training for a 10-mile race, you should be fit enough to
run somewhere between 1.5 and 3 miles without stopping. If you tend more
towards 1.5 miles, you’re going to need 10 to 12 weeks to get ready. If you
can run three miles or more, you may be able to cut that to six to eight
weeks, although longer is probably better.
How far you can run should also play a role in the type of training program
you choose. If it’s three miles or less, you should follow a training
program designed for a beginning runner. If it’s three to five miles, you
can use an intermediate training program. Anyone who can run further than
five miles should find an advanced program.
Any of these training programs contain most, or all, of the following:
• Long runs
Long runs are the most important part of a training program. Most training
programs have you start at three miles, and gradually increase your
distance. Generally, the longest runs are eight or nine miles a week or two
before the race.• Interval or speed workouts
Some training programs include interval or speed workouts as a way to build
your speed. Typically, these involve alternating between either 400 meters
(a quarter mile) or 800 meters (a half mile). Interval or speed workouts are
typically done only once a week.• Tempo runs
Tempo runs are sometimes done instead of, or in alternation with, interval
workouts.
Your pace
should be significantly slower than it is with those workouts but faster
than it will be for your longer run. Like interval workouts, tempo help you
run faster.• Easy runs
All training programs include at least one easy run each week. Some programs
keep them at two or three miles while others increase their lengths over
time.• Strength training
Most training plans have you do strength training once a week. It helps
reduce your injury risk.• Cross training
Cross training basically consists of any type of cardiovascular exercise
that isn’t running, such as biking or swimming. Whatever you choose to do,
don’t do it too strenuously.• Rest days
When training for a 10-mile race, you should take at least one rest day a
week. You can walk (though not a long distance), do yoga, and/or stretch,
but you should spend time off your feet.
Structuring your program
The most important component of a 10-mile run training program is the long
run, which you need to follow with a day of rest or light exercise.
Therefore, the first step in putting together your program is to decide
where those two days fall on your schedule. Most programs have the long runs
and rest days on Saturdays and Sundays or Sundays and Mondays.
An easy run is a good thing to place next, although strength training or
cross training works too. If you do your long run Sunday and rest Monday,
Tuesday can be your day for an easy run. That makes Wednesday a good day for
interval workouts or tempo runs. If you’re only interested in finishing the
race and don’t care about your time, you can replace interval training with
your second longest run of the week.
After that, you have two more days before your next long run. If you’ve done
your easy run Tuesday, you can fill them with strength training and cross
training before going the distance again. You also can do another easy run.
You want your training program to get more strenuous over time before
backing off the week immediately prior to the race. Still, you need breaks
along the way. You can build them into your program by making your workouts
more intense for two weeks, backing off for a week, and repeating the
process.
Training programs
If you want to follow an existing training program or need some inspiration
for building your own, here is:
• A
12-week program
that only mentions the runs• A list of
10-week programs
for beginning, intermediate, and advanced runners• An
eight-week program
for beginners• A list of
six-week programs
for beginning, intermediate, and advanced runners
The finish line
Training for a 10-mile race can be nearly as enjoyable as running one. And
if it helps you accomplish or exceed your goal for the race, even better.
Happy running!