Train for your first 10k!

Here is my first training talk and it will be addressed to beginners who want to race their first 10k.

1) Build an endurance base

Depending on your sport history you will get to the shape for the beginning of the training differently. Some might already be in shape but others who never ran before have to build what is called an endurance base. The first goal is to be able to run consistently around an hour, easy pace before thinking about the 10k training.
For that you will need to run between 3 and 5 times per week at an easy pace. This pace should allow you to talk without effort. If you are nor able to run all the way at the beginning, no problem, alternate running and walking.
The outings should last between 45 to 1 hour maximum. the goal is to build an endurance base before starting the training. This phase could take between a few weeks to 6 months depending on your pace.

2) The training can start

First of all you have to structure you week depending on the number of training per week. I recommend 3 to 4 training a week.
This phase has to start at least one month and a half before the race or more for more advanced runners. But this is addressed to beginners.

Fartlek: this is a training technique which consist in a more or less spontaneous variation of speed. It was developed in 1937 by Swedish coach Gösta Holmér.
Application: for the short fartlek start by including around 10 accelerations of between 10 and 45 seconds during your run. The long fartlek would be 5 repetitions of 1 to 4 minutes.

Example of a 3 days week training:
Day 1: endurance 1h (pace that allows you to have a conversation)
Day 2: endurance with fartlek* (total 1 hour, short one week and long the next week)
Day 3: long outing on endurance pace between 1:15 and 1:45

Example of a 5 days training week:
Day1: endurance 0:45 to 1h
Day 2: Fartlek short (1h total)
Day 3: endurance 0:45 to 1h
Day 4: Fartlek long (1h total)
Day 5: long run between 1:15 and 1:45

For the fartlek sessions you should always be well warmed up with 20 minutes of jogging plus high knees and butt kicks before starting the speed work. Also I chose fartlek as it is a more playful way to do speed work than traditional track or interval training.

3) Tapering week

A very important thing to do a week before a week is to rest! This isn't the time to improve you running anymore but to keep what you gained and make the most of it. During this week you would have to stop the fartlek and reduce your amount of training. For example 2 training instead of 3 or 3 instead of 5. Also stretching is very important but the furthest as possible from your training to avoid pulling a muscle.
A session with a few sprints could be good 2 or three days before your 10k. Also don't forget to drink plenty of water and you are good to go!

Let me know what you think about this post, subscribe and up vote. Thank you very much steemrunners!

And if you wonder who I am to give training and nutrition advice, this post will answer the question: https://steemit.com/health/@life2dot0/my-running-history-backgroung-for-future-training-talks