Preparation & Training for a 10K Race

Thinking of training for a 10K race? This plan is perfect for you if you’ve already mastered a 5K race and you’re a “sometimes” runner who is able to do at least three miles without stopping a couple of days a week, most weeks. The goal for this 10K training plan, which was developed by developed by running coach Paula Harkin, co-owner of Portland Running Company in Oregon, will be to increase your endurance, run for an hour straight, and tackle a 10K by the end of 6 weeks.

RELATED: The 50 Most Gorgeous Running Races in America, State by State

 

The 10K training plan: This program incorporates a combo of tempo (effort of 7 or 8 on a scale of 1 to 10), and longer runs (effort of 5 or 6 ) to build endurance. “Combining these workouts will help you get faster while also making sure you can cover the distance,” says Harkin. Do a combination of running and cross-training on alternate days. As the weeks pass, alternate between building up the speed bursts and balancing out the recovery time. Focus on covering the distance, not your pace. Kick off with an easy 2 to 3 mile run. Over 6 weeks, try to work up to running 6 miles.

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How to train smarter for your 10K race

1. Make three the magic number. If you’re used to running twice a week, says Jonathan Cane, an exercise physiologist and co-founder of City Coach Multisport in New York City, “three times is your sweet spot—. You’ll get a big bump in both speed and endurance, but it’s not so much more that you’ll risk getting injured.” And if weight loss is a goal, remember that adding just one extra day of running helps you burn an additional 300 to 400 calories, depending on your pace and size.

2. It’s OK to hit the treadmill. Some running purists say there’s no substitute for the outdoors, but all things being equal, “your heart and lungs don’t really know the difference between the road and the treadmill,” says Cane. So if it’s late in the day, raining or just not a good time to go outside but you really want to keep up your training, feel free to hit the “on” button. To compensate for a lack of wind resistance and natural terrain changes, keep the treadmill deck set at a 1% incline.

3. Turn down the music. Yes, pumping JT through your earbuds can power you up that hill, but don’t forget to tune in to how your body feels. “At this stage, you know you can already run for a while,” says Cane. “But it’s important to be aware of cues: how heavy you are breathing, or if you have a small twinge in your knee and need to slow down. It helps keep you from getting injured and makes you more aware of when you can bump up your pace or give a little more effort.”blog picture of a green button with a phone receiver icon and 24h underneath

For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .

Chiropractic and Athletic Performance

Many athletes who are injured performing their specific sport or physical activity, frequently seek treatment from chiropractors. Chiropractic care focuses on the prevention, diagnosis and treatment of injuries and conditions affecting the musculoskeletal and nervous system. While chiropractic is a safe and effective form of conservative care for a variety of ailments, chiropractic can also be utilized to enhance athletic performance.

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TRENDING TOPIC: EXTRA EXTRA: New PUSH 24/7®️ Fitness Center

 

 

Dr Alexander Jimenez ♛
Chiropractor💡 Author • Researcher • Clinician @ PUSH-as-Rx® 915-850-0900 📞
Hello and Welcome 👊🏻.
Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive cutting-edge therapies and functional rehabilitation procedures focused on total health, strength training and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries. We take a global physiological treatment approach in order to regain total functional health.

We use Specialized Chiropractic Techniques, Balanced Diet Plans, Agility Training programs, Cross-Fit techniques, the PUSH-Rx Rehabilitation System and a highly specialized program for our Veterans.

We’ve been blessed to perfect our methods with thousand of El Pasoans over the last 26 years. This has allowed us to improve health and restore true fitness through researched methods and total wellness programs. These programs are natural and use the body’s own ability to achieve goals of improvement, rather than introducing harmful chemicals, controversial hormone replacement, surgery, or addictive drugs. We want you to live a life that is fulfilled with more energy, positive attitude, better sleep, less pain, proper body weight and educated on how to maintain this way of life.

As an extension to dynamic rehabilitation, we also offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high performance exercises and advanced agility options. We are very proud to have teamed up with the cities premier therapist and trainers in order to provide high level competitive athletes the option to push themselves to their highest abilities within our facility.

Come learn how to improve your health for yourself and your loved ones.

With a bit of work, we can achieve optimal health together, no matter the age or disability.

Its all about: LIVING, LOVING & MATTERING! 🍎

God Bless

Injury Medical & Chiropractic Clinic
6440 Gateway East Ste. B
El Paso, TX 79905

Office / Clinic: 915-850-0900 ✔️

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