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Training Tips And A Simple 10K Training Plan

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10K training program with cross-training

“This is an example of one of my plans for a 50-year-old woman I helped train for a 10K,” Goldstein says.

Monday: interval training on a 400m track

Warm-up: 3 to 4 laps

Workout: 4 x 1000 meters (1K) about 20 sec faster than goal race pace
Shorter version:  4 x 400m

Cool-down: 2K easy

Tuesday: cross-train

Suggestion: Ride a bike at a high speed to flush out the legs.

Wednesday: trial 10K

Workout: Run comfortable up to 10K distance with similar terrain as race day. Test out your fuel and wear your gear to avoid any race-day mishaps.

Thursday: active recovery day

Suggestions: Swim easy, bike easy, take a yoga class, stretch

Friday: interval training on trails

Workout: 8K run with hills. Take it easy on the downhill portions.

Saturday: long-distance day

Workout: Run long 10-15 seconds slower than goal race pace

Sunday: rest

Suggestions: Give your legs a break. Stretch, foam roll or get a massage.

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Fara Rosenzweig

Fara Rosenzweig

Fara Rosenzweig is a writer, editor, and certified personal trainer. She got her first taste of the gym at age 14 and fell in love with the fitness crowd. After suffering a back injury her freshman year of college, she had to set her ballet slippers aside and rehab her back. That’s when she found her passion for teaching fitness and helping others challenge themselves. Her senior year of college she ran in her first 5K and traded her ballet slippers for the latest (and brightest) pair of running shoes. Fara loves talking health, sports and fitness with any one and everyone. Her love for storytelling earned her an Emmy Award and has been seen in many other publications, such as Refinery29, Active.com, MyFitnessPal and Health.