FitSugar

8-Week Beginner 10K Running Schedule

FitSugar — Wed, 18 Aug 2010 04:30:33 PDT

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. CT: Cross train EZ: Easy run at a comfortable pace

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
1	Rest	3 miles	CT	2.5 miles (race pace)	Rest	3 miles	30 minutes EZ
2	Rest	3 miles	CT	3 miles (race pace)	Rest	3.5 miles	35-40 minutes EZ
3	Rest	3.5 miles	CT	3.5 miles (race pace)	Rest	4 miles	35-40 minutes EZ
4	Rest	4 miles	CT	3.5 miles (race pace)	Rest	4.5 miles	40-45 minutes EZ
5	Rest	3 miles	CT	4 miles (race pace)	Rest	5 miles	40-45 minutes EZ
6	Rest	3.5 miles	CT	3.5 miles (race pace)	Rest	6 miles	40-45 minutes EZ
7	Rest	4 miles	CT	4 miles (race pace)	Rest	7 miles	40-45 minutes EZ
8	Rest	3 miles	CT or Rest	3 miles	Rest	Rest	Race Day

Have fun training and good luck!

Nike+ Human Race: One Day, One Race, One Million Runners

FitSugar — Wed, 09 Jul 2008 03:00:00 PDT

So you run and aren't quite ready to tackle a marathon, but are looking for a race to run. Have I got an event for you. You can participate in the largest, most unique worldwide 10K race - the Nike+ Human Race. It takes place on August 31, 2008, and there are two ways you can run. Either sign up to run in one of the 25 designated race cities including New York City, Los Angeles, Paris, Madrid, or London. Or you can opt to run wherever you are - on a treadmill, on the road, or in the woods. Just track your "race" using either the Nike+ iPod Sports Kit (if you like to run while listening to your iPod nano), or with the Nike+ SportBand (if you don't have a nano). After the race, connect either your nano or the SportBand to your computer to upload your race data to the NikePlus.com website.

To hear more about the race

read more. All you have to do is register here. If you're running in one of the 25 race cities, the registration fee is $35 ($5 goes towards one of three charities you choose: The Lance Armstrong Foundation, The UN Refugee Agency, or World Wildlife Fund). If signing up for a race has been on your mind, all I have to say is, "Just do it." Imagine running in a global race with a million people – talk about a powerful experience.

Race a Faster 10K: Add Mile Repeats to Your Week

Susi May — Sun, 31 Jul 2011 03:06:24 PDT

The 5K distance is often considered the "gateway" race. Crossing the finish line after running 3.1 miles can set a racing habit into motion with the quest to conquer longer distances and shave seconds off finishing times. In the stepping stones of races leading up to the bucket-list marathon distance is the 10K. Doubling the mileage from 3.1 to 6.2 can be daunting, but it's important to keep your workouts varied. And by varied, I mean adding speed work, which means pushing your pace, and mile repeats are perfect for this. My Equinox trainer Lauren, an avid runner herself, recommends doing a workout featuring mile repeats once a week during your training program, and doing them on terrain similar to what you will be racing on - you can stick to streets if you're prepping for a road race, or find a hilly course if your race is full of climbs.

When training for a 10K, a typical mile repeats workout means running a mile at race pace four to six times with a three to five minute recovery break between miles. This recovery break means you slow to jog, and the time of your "break" (in quotes because you're still moving) should decrease as your fitness level improves. Lauren says, "You want to try to hit your repeat pace at race pace or just under. At the beginning of your training program, you can add as much as 30 seconds on to your repeat time/race pace and take the full five minute rest. If you are in better shape and nearing your race date, drop a few seconds off your mile pace and take a shorter rest." Mile repeats improves both your speed and endurance, and helps you familiarize yourself with how your race pace will feel.

To see an outline of the workout keep reading.

So Many Races, So Many Training Plans

Susi May — Sat, 24 Dec 2011 03:07:30 PST

We may be in the thick of holiday madness, but the New Year is right around the corner and I, for one, am already planning out my race schedule for 2012. Take a little this holiday weekend, and give yourself the gift of fitness by heading into resolution season with a plan. Here are training schedules for many race lengths to help you cross the finish line!

The Beginning: 5K
Running and racing 3.1 miles might seem like a daunting feat, but with a plan in hand, the training process becomes so much easier. A word of caution: the 5K is considered a gateway race, and once you complete it, you will want to take on longer distances. Here are three posts to help you finish the race:

Here's a beginner 5K training schedule to get you started - just put one foot in front of the other.
Don't forget to read these tips for running your first 5K to help you cross the finish line with a smile on your face.
Once you finish one race, try another and go for a personal record using the How to Run a Faster 5K plan, created by coach Andrew Kastor.

Doubling Up: The 10K
Once you have a 5K under your belt, it's time to tackle a 10K. The 6.2-mile race means adding to your weekly mileage to build up your endurance.

Get started with this 10K training plan - it's at 12-week schedule.

Going Halfsies: Half Marathon
When you're ready for the challenge of running 13.1 miles, the half marathon begins to call you name. Upping your mileage to cover this much ground requires planning!

This half-marathon training schedule starts with weekly mileage just under 10, and builds up to 25 miles in seven days, before tapering before the race.
Not sure if you're ready to meet the challenge of a half, get inspired by this tale of a first timer's race.

Trying It All: Sprint Triathlon
If pounding the pavement day in and day out isn't your thing, mix it up a little and train for a sprint triathlon. The blend of swimming, biking, and running build cross training into your schedule.

Take two and a half months to train for a sprint distance triathlon: swim a half mile, bike 13 miles, and run a 5K. Be sure to practice those transitions!

Turn That Runner's High Into Workout Motivation

Leta Shy — Mon, 16 May 2011 16:19:34 PDT

Over the weekend I participated in my first race, the Bay to Breakers 12K. Since the celebrations surrounding the 100-year-old race make it one of my favorite days in San Francisco, I was beyond excited to make the race my first competitive running experience.

I was a little nervous about whether or not I'd get winded on the race's infamous hill (an 11.15 percent grade incline that runs for five blocks and brings runners 215 feet above sea level), but between the energy of the crowd walking and running the race as well as the spectators on the street (both turned the course into a sea of costumes, cheers, and dancing), the atmosphere kept me motivated and my attention off the incline or thinking about how much longer I had to go. Add to that the ease of the course - after the hill, it's mostly flat or slightly downhill - and the beautiful Golden Gate Park scenery, and by the time I finished I was more exhilarated than tired.

That characteristic post-race high also left me ready to do it all again soon. Are you also a fan of racing? Check out my suggestions for turning that racer's high into a motivational tool for your workouts after the break.

10 Ways to Keep Your Running - and Your Motivation - Strong

Shape — Thu, 02 Jun 2011 13:34:03 PDT

We are excited to share one of our fave stories from Shape here on FitSugar.

Sign Up for a Race - Nothing gets you motivated like a deadline. Some favorite races: Skirt Chasers, in which women get a 3-minute head start before the men are let loose; New York's Fun Run and Happy Hour, which features post-race drink specials; and the Zooma Half Marathon & 10K series, which includes post-race shopping, massages, and wine. Check out active.com for races near you.
Hit the Bars - Pre-run: Grab an energy bar (we've picked the tastiest) so you have the fuel to run your best. Post-run: Toss back a beer. Research conducted at Granada University in Spain shows that a pint of beer, post-workout, rehydrates the body better than water. The carbs replace lost calories and researchers believe the sugars and salts may help the body absorb fluids more quickly.
Get Your Perfect Training Plan (Free!) - The right training plan helps you feel ready at the start and lets you finish strong. Go the distance - happily - with our 12-week, 5K training plan for beginners.
Ease Your Knees - Runners have a decreased risk of osteoarthritis, the most common type of arthritis, according to a National Health and Nutrition Examination survey. Running increases oxygen flow and flushes out toxins resulting in healthier cartilage and stronger ligaments around the knee. Already have knee pain? Find out how to nix it with these three moves.

See more tips after the break!

A Beginner's Guide to Training For a First Race

Leta Shy — Mon, 14 Feb 2011 03:30:31 PST

After years of participating in the craziness from the sidelines, I recently signed up for San Francisco's most infamous (and most naked) race: the ING Bay to Breakers 12K. The 7.5-mile race crosses the entire width of San Francisco and draws thousands of participants, from serious runners to those who are decidedly not, and turns the whole city into race fans for a day.

I love that my first race will be for the 100th anniversary of one of my favorite San Francisco "holidays." And since I haven't been much of a runner lately, registering now is good motivation for me to start a dedicated routine that'll prepare me for the May race.

Before I can don a wild outfit and brave the city's hilly landscape, I need to get serious. Read on to see how I'll start training for my big day.

Salty Goodness: Falmouth Road Race Review

Susi May — Mon, 15 Aug 2011 16:33:04 PDT

Clocking in at seven miles, the Falmouth Road Race is an odd distance in a 10K world. The course, dreamed up by Cape Cod local bartender Tommy Leonard, originally went from bar doorstep to bar doorstep, according to the oral history of the race related at the New Balance Media Retreat by Christine Frazier, president of the Board of Directors of the race. Inspired by Frank Shorter's 1972 Olympic marathon gold medal win, Leonard wanted to figure out a way to raise funds for the Falmouth Girl's Track Club; the following year the inaugural race was run by 95 participants of all ages. Only one bar remains, but the course remains the same. And the number of participants has swelled to around 12,000.

Like the first race, the 39th running of the Falmouth on Aug. 14 was also a multigenerational race from grandparents and grandkids running - I saw more than a dozen small school-aged children cross the finish line. And this course is not an easy one, as I naively believed before heading out to the East Coast to participate in the race. It's hilly! The curvy first three miles contain just as many hills; after ascending the first major hill, runners are treated to the congratulatory theme from Rocky. There is also a devilish climb just before the finish line, but once crested, the route to the finish is all downhill.

Mom-Me Time: The Winner, in the Long Run

Rebecca M Gruber — Tue, 22 Mar 2011 11:01:11 PDT

Like lots of moms, I'm very good at extolling the benefits of me time. Studies have shown that when moms take time for themselves, they feel better about themselves, are better parents to their kids, and are better partners to their spouses. But actually scheduling time for ourselves – between work, school runs, doctor's appointments, team practices, etc. – is easier said than done.

Sometime last December I decided I was ready to spend a little time on bettering myself. I'd spent so much time helping my two young tots achieve their goals that mine had slipped to the bottom of the to-do list. Don't get me wrong, I love helping my lil ones work toward a goal – be it taking their first steps and completing the newest section of a Lego set – but before kids, I had a list of goals for myself and I decided to revisit it.

Though I'd never run more than a 10K race (and that was way before I had kids), on a whim, I registered for the NYC Half Marathon – a 13.2-mile race through heart of the city I call home. Without much time to train during the week, my older son and I headed to the gym each weekend. I would drop him off with his friends at babysitting, get my run in, and head home to a weekend filled with typical kiddie activities. My tyke knew I was exercising downstairs, but that was about it.

Keep reading to see who the real winner of the race was.

Skip the Shots: Healthy Bachelorette Party Ideas

FitSugar — Thu, 05 May 2011 12:50:47 PDT

Not into doing shots or going to see male strippers for your bachelorette party? Buck tradition by celebrating your bachelorette party in a healthy (and fun!) way instead.

Say Om: Gather up your mats and have a yoga class for just you and your friends. A private class at a studio or in your home is a great way to enjoy the company of your gal pals while also de-stressing. Add in an ayurvedic spa treatment or mehndi painting to the evening for a complete theme. Follow the class with a dinner at a nearby restaurant, or opt to cook together in your own home.
Get lifted: If strength training is more your style, invite your friends to an outdoor boot camp workout. Sweat and bond while practicing push-ups and lunges in a nearby park. After working out together, you and guests can nurse your sore muscles with some mimosas at brunch.

I have two more ideas, so keep on reading.