Half Marathon Training Schedule For Beginners
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Half Marathon Training Schedules For Beginners

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If you are just starting out, remember not to push yourself too hard. This can lead to injuries and will slow your process down. Running can have a negative impact on your body, especially with your knee joints, so stretch before and after any workout, and start small.

10K Training

If you have never run before, it is not advised to immediately begin training to run 10K. This is a goal you will achieve over time, but even aiming for 5K right from the start can make you train more quickly than is healthy. It is recommended that you first start running five days a week, at whatever pace and distance are comfortable for you, for at least six months before you start to train for any type of race.

This will make training easier for you, and will help get you into the habit of running regularly even without a race as a goal. When that time has passed and you are ready to begin training, begin increasing your daily distance until longer distances become comfortable. It is also important for you to decide what your goal speed is.

10K Time

It takes an
average runner one to one and a half hours to run 10K, though more competitive runners can do it at an average of 35 minutes. The record speed for men in a 10K race was set by Hillary Kimaiyo in 2007, and was 26 minutes. The record for women is 30 minutes, set by Paula Ratcliffe in 2003.

Your personal goal can be two hours, three hours, average speed, or world-record. Whatever your goal, the key to achieving it is with consistent, unrelenting training. While it is best to start slow and include days of rest into your schedule, as you grow more accustomed to running each day you can increase the time you spend on it.

Competitive runners run every day of their life. Their days of rest simply include shorter runs. Sometimes a routine can become stagnant. If this is the case and you need a little extra challenge, consider incorporating hills into your workout, or using your treadmill on an incline.

10K Races

You can run a 10K race as a personal challenge to yourself, to set a record, or to raise money and awareness for a cause. If there are no 10K races available in your area and you are prepared to run one, set it up yourself. Gain participants by spreading the word among your friends, on your social media accounts, and through local newspapers and other advertisers. If you are running for a cause, work directly with that group to set it up, as they often have kits or websites for runners to sign up on and track their fundraising progress.

10k Miles

10K miles usually refers to the length of time within a race, and is equivalent to 6.2 miles. Training to run 10K can be your first step in preparation for a marathon or half marathon, which are 26.2 miles and 13.1 miles long.

While it doesn't seem long in comparison, 6 miles is still a respectable distance, whether your run or walk it. Maintaining a run for that length of time requires a great deal of endurance, which you can achieve with regular training. Unless you are a regular runner, this training is important. You can train in many different ways, including sprint, distance, and rough terrain. The best workout contains a mix of each of these, to strengthen your entire body, and your endurance level. Keeping a log of how far you run each day can be helpful, as it gives you a visual of how far you have come.

10K Miles Conversion

Finding the conversion of a 10K to miles is a matter of basic math. The K in 10K miles refers to 10 kilometers. Since
each kilometer is equal to 0.621371 miles, a 10K race is 10 times 0.621371: equal to 6.2 miles. Forming and following a plan will help keep you motivated and on track as you work to increase your distance. Continued below....