How long does it take to train for a 10 mile race?
about 3 months
A half marathon is still a little intimidating to you but the 10 mile distance is perfect. Training for a 10 mile race will challenge your fitness and improve your running. Training to run a 10 mile race will take about 3 months if you are new to running or at the 5k stage.
How can I run 10 miles in a month?
How to prepare for your first 10 mile run
- Build wisely. Plan a long run every other weekend (add a half mile to the distance each time).
- Move slowly. Your long-run pace should be one to two minutes per mile slower than your short-run pace.
- Add fuel.
- Recover right.
How do I train to run 5 miles in 4 weeks?
Week 1
- Day 1: Run 8 minutes, walk 1 minute, repeat 2 times.
- Day 2: Rest or cross-train.
- Day 3: Run 10 minutes, walk 1 minute, repeat 2 times.
- Day 4: Rest.
- Day 5: Run 12 minutes, walk 1 minute, repeat 2 times.
- Day 6: Rest or cross-train.
- Day 7: Rest.
Is running 10 miles a week enough?
Aim to cover ten to 12 miles per week, broken into three days of running. If that sounds like too much out of the gate, don’t worry. You can walk as much as you need to. “Start with walk-run sessions and working in steady pace jogging for increasing durations,” Takacs advises.
What is a decent 10-mile run time?
Most people cannot maintain their one-mile pace when running 10 miles, so we cushion the average speed with 10:29 per mile. So the average runner will run 10 miles in 1 hour 30 minutes to 1 hour and 50 minutes.
How long does it take a beginner to run 10 miles?
Beginners– Training for a 10 Mile Run (3 month Programme)* In such a case you should allow at least 6 months to train for a 10 mile race.
How much water should I drink on a 10-mile run?
I recommend carrying a water bottle with you and drinking a daily minimum of three litres (just over five pints) of water. Monitor the colour of your urine – if it is almost clear you are well hydrated. Avoid fizzy drinks, caffeinated beverages and alcohol due to their dehydrating effects.
How long should a 10-mile run take?
How do I run a 10k in 4 weeks?
Monday – 10 min comfortable run warm up, 2×1.5 mile at 5K pace with ½ mile recovery between each interval, 10 min comfortable run cool down. Tuesday – 4 miles easy. Thursday – 10-15 min comfortable run warm up, 2 mile tempo at 10-20 sec slower than 10K pace, 10-15 min comfortable run cool down. Saturday – 6 mile long …
Can I run a 5K in 4 weeks?
5K Training Plan Overview After four weeks, you’ll be able to run the 5K distance without a walking break. Of course, if you want to take a walking break during your 5K, that’s OK too. You don’t have to do your runs on specific days; however, you should try not to run two days in a row.
What happens to your body on a 10 mile run?
7 It’s like weight lifting for your legs and heart: Ten-milers will not only do wonders for your leg muscle strength, but for your heart, another crucial muscle, as well. A strong heart means you have larger “stroke volume.” That is, the amount of blood sent from the heart to the working muscles increases.
Do runners live longer?
Well, in a research study conducted by the Cleveland Clinic, they set out to answer the question ‘does running help you live longer? ‘, and they found that elite athletes had an 80 percent reduction in mortality risk compared to lower performers.
What is a 10 mile training plan?
This 10 mile training plan includes 4 days per week of running, with total weekly mileage ranging from just under 10 miles to a peak of 23 miles. Modifications for Beginners Vs.
What is the 4 week 10K training plan?
In order to start the 4 week 10k training plan, here is the baseline level of fitness you should have: Plan 1 – You can currently run (or run/walk) 2.5 miles. Ideally, you should have at least 1 month of experience running (or run/walking) a couple times per week prior to starting this plan.
What is the best training plan for a 10-week marathon?
Some people use a 15K plan instead (which is 9.3 miles) because it’s so darn close to 10 miles. Other 10-week training plan options (or shorten the one above): Hal Higdon’s 15-K Beginners Training Plan – Hal is popular amongst beginners because his training plans are approachable and easy to follow.
When should I start training for a 10 mile race?
If you cannot yet comfortably do 3 miles, you might want to check out my 15K training plan for beginners which can be used interchangeably with a 10 mile race. That plan can be started when you can comfortably run (or run/walk) 1.5 miles.