Training for a 10K race involves strength training, cross training, stamina challenges and walking workouts. Runners need to go through rigorous training to feel comfortable running a 6.2-mile race.
Stretching and strength training for a 10K race involve building and toning the muscles. Runners should perform a series of push-ups and pull-ups and do light weight training with full-body stretches in between. These exercises should coordinate with running and walking workouts every other day.
Stamina is an important factor with running and walking exercises. Enduring a slow to medium pace is more valuable than running at full speed. Stamina allows runners to keep going without the need for much rest. Brisk walking helps to keep the muscles limber and avoid strain.
Aerobic training, such as cycling or swimming, is ideal for cross-training workouts. Cross-training days give the runner a more restful workout to keep the muscles from becoming stiff. Runners must gradually increase the distance they run while training. They can keep track of this increase by creating a chart that marks their improvement.
Training time varies from person to person. Beginners naturally need more time to prepare for a long race and should start training at least six months ahead of time. Consulting a personal trainer for a workout plan is beneficial.