3 Secrets to Running Your Fastest 10K

Running
With more than 40,000 hours coaching we have developed a systematized approach to training for a 10k. These tips are just as important if you are an elite runner trying to get a shoe contract or a beginner training for your first 10k.

Tip #1: Food Is Important
The food you eat can make or break your training. Grains, breads, pastas, sugary-food, and salty-food are all poison for runners. These foods weaken the immune system and many individuals constantly run a low-grade fever because of their poor food choices. Ask yourself this; How many people do you know who are constantly run down? How many people do you know who are always blowing their noses? How many people do you know who always have stomach issues?
Meat protein and vegetables are a runner’s best friend. These types of “real food” (foods with ONE ingredient) promote muscular hypertrophy, which aids in recovery from training. These foods also boost the immune system, which is critical when training for a 10k.

Tip #2: Core Training Will Help You Recover Faster
Core training is training to increase the strength of your gluteal (butt) muscles. Atrophied (weak) gluteal muscles cause shearing forces on the hip, which can lead to hip pain, back pain, or knee pain. Strong gluteal muscles will help protect your muscles and your joints so that you can train longer, and the longer you are able to train the faster you will be able to run. A good place to start is with bracing and bridging before every run. The trick is to make your gluteal muscles sore prior to running!

Tip #3: A Solid Training Program Is Key
A good 10k training program is based in intervals, not weekly mileage. All training programs should be 12-weeks, and each week should have a slight increase in “volume”. For example, a beginner in week 1 on Monday will run six, 20-second sprints. Week 2 might be seven, 20-seconds sprints. Week 3 might be seven, 25-second sprints. Gradual, common-sense progressions will produce the fastest 10k time. Keep in mind, the training programs below are only a framework, and it is your job to fill in the weeks in between “week 1” and “week 11”. Only you know how you feel, and the best person to make changes to the training program is you. Are you a little more tired this week? Then maybe you need to alter your Thursday workout. Are you feeling great this week? Then maybe it is time to run a little more on Saturday. The training program should steer you in the general direction of higher and higher fitness, and the program should be in constant flux because of the unpredictable ways in which the human body reacts to training stress.

Example Beginner Week 1
Monday: 6x 20-second sprints with 2-minute walking recovery
Tuesday: 10x 10-second sprints with 1-minute walking recovery
Wednesday: Rest
Thursday: 6x 20-second sprints with 2-minute walking recovery
Friday: 10x 10-second sprints with 1-minute walking recovery
Saturday: 10x 40-second run with 40-second recovery
Sunday: Rest

Example Beginner Week 11
Monday: 8x 45-second sprints with 3-minute walking recovery
Tuesday: 10x 10-second sprints with 1-minute walking recovery
Wednesday: Rest
Thursday: 8x 45-second sprints with 3-minute walking recovery
Friday: 10x 10-second sprints with 1-minute walking recovery
Saturday: 35x 40-second run with 40-second recovery
Sunday: Rest

Example Elite Week 1
Monday: 8x 45-second sprints with 3-minute walking recovery
Tuesday: 10x 10-second sprints with 1-minute walking recovery
Wednesday: 10x 800-meters with 2.5 to 3-minute walking recovery
Thursday: Rest
Friday: 8x 45-second sprints with 3-minute walking recovery
Saturday: 25x 40-second run with 40-second recovery
Sunday: 30-minute jog

Example Elite Week 11
Monday: 10x 60-second sprints with 4-minute walking recovery
Tuesday: 14x 10-second sprints with 1-minute walking recovery
Wednesday: 8x 1000-meters with 3 to 4-minute walking recovery
Thursday: Rest
Friday: 10x 60-second sprints with 4-minute walking recovery
Saturday: 45x 40-second run with 40-second recovery
Sunday: 75-minute jog

Millions of Americans exercise and millions of Americans struggle with weight loss and exercise-related injuries. Jon has more than 40,000 hours helping individuals reach their fitness goals despite whatever obstacles might be in the way, and he will help you too. Contact Jon at info@CoreFitnessNJ.com or 732-475-0142 for more information!