10k

If you've mastered the 5K and are ready to up your distance, it may be time to run a 10K — but don't train blindly. Follow this 12-week training plan created by physical therapist and running specialist Julie Ann Dougery of the CPMC Running Clinic. The goal: to run a 10-minute mile race and train injury free. If you start this plan today, you will be ready to race on May 1 — pretty inspiring, no?

If you can run three to five miles continuously without any pain, this plan is for you. This program includes both tempo and speedwork. But don't be intimidated by these new types of workouts; Julie swears they will "pay off huge come race day."

Keep reading to check out the plan.

Meet Sugar user ku002 and check out the fitness goals she posted in our Get Fit For 2011 community group. By doing so, she entered our weekly giveaway!

2011 Goals

1. Stretch every day! This can be in the form of a yoga class, a quick wake-me-up toe touch when I get out of bed, or a little pause in the workday (in the privacy of my office!). But every day I want to take a mindful moment to stretch and reflect on all the things my body can do for me.

2. Be more mindful about my physical activity. Some days I just zone out on the elliptical and don't get the work that I put the time in for. While this is fine some days (hello stress!), why waste my time if I'm just going to waste my time? On the flip side, I know my activity may not always be the healthiest decision. So I'd like to include some thought into each work out — outlining why I'm doing it and what I want to accomplish.

3. On that note . . . I'd like to run a 10K by September! 5K — check! Now let's step it up!

4. Have fun! With a new rock climbing class this Spring semester, I can't wait to get out there and ROCK IT!

Share your fitness and health goals for the New Year in the Get Fit For 2011 community group and enter to win our weekly prize: a $100 Nike gift card. We're also giving away a fabulous grand prize fitness package!

You've run a few 5Ks and are ready to tackle double the distance. Running a 10K is totally doable, especially if you take time to build up your mileage. Here's an eight-week beginner training schedule that will help you train through the Fall and prepare you for your first 10K race.

To see this basic eight-week training schedule, read more

Last year, Nike hosted the world's largest running event — the first Nike+ Human Race had over 780,000 participants. It was such a hit, they're hosting another one on October 24, 2009, with the hope that this year it will be even bigger.

This race gives runners all over the globe the chance to run a 10K together on the same day. If you want to be part of it, there are two ways you can join. Either sign up for one of the runs hosted by Nike in more than 30 cities around the world. Or you can run a 10K wherever you choose — on a treadmill, in the woods, or by the beach. Just track your run with the Nike+ Sports Kit or the Sportband. Then upload your race data to nikeplus.com.

I did this race last year and it felt amazing to know that hundreds of thousands of people were running the 6.2 miles along with me, so I definitely plan on doing it again this year. If you're interested as well, register here, and then start training — you have about two months until race day.