Hello, my name's Matthew Zimmerling and I'm training for a 10 K race called Rattle me bones. When I started doing this, I wasn't the greatest runner. I wasn't even able to run 3 K let alone a 10 K. This blog will give you tips on how to train for long distances and increase your stamina.
First things first, know what your current limit is. if you don't know what your limit is then you don't know how hard to push yourself. An easy way to gauge this is to run 1 mile. If it takes you more than 8 minutes then take it easy when you go for runs. Start off by doing 3 K runs at least two times a week. When you feel more confidant then increase to running 5 K three times a week.
Now if you took between 7 and 8 minutes I would recommend starting off by doing 4 K runs at least two times a week. When you feel more confidant, increase to doing 6 K three times a week. If you did the run between 6 and 7 minutes, you should be able to run a 6 K no problem. I would suggest doing it two times a week. When your getting bored of doing 6 K increase it to an 8 K and do it three times a week.
Finally if you did the mile run in under 6 minutes, you don't need this blog, but if you insist then OK. You should be able to do 8 K no problem two times a week. When your good at doing that then increase it to 10 K three times a week.
Now this is important. DON'T RUN EVERY DAY. You can pull something and really hurt yourself. Also don't go do a jog one day, then work out your legs the day after. YOU WILL REGRET IT (personal experience). Take it easy and work out your cardio or your core or something else and let your legs rest. Do a bit of leg exercises, but don't push it.
Here's a website to help you organize or running scheduale.
http://www.runnersworld.com/training/10k-training-plans
That's all this time.
Matthew out!
