29 Mar '13, 1pm

BEGINNERS: Finished your first 5-K? Great! Here's how to conquer the next distance up

Every year, tens of thousands of runners flock to popular spring and summer 10-K events such as the Crescent City Classic in New Orleans, the Bolder Boulder in Colorado, and in my hometown of Atlanta, the Peachtree Road Race, which I've run 35 times. The festive atmosphere and hoards of cheering fans draw runners in. And you can join the fun. With at least eight weeks between now and race day, you've got plenty of time to build up to completing 6.2 miles safely and comfortably. RUN OFTEN At a minimum, you need to run three times a week to prepare for a 10-K. Do two 30-minute runs on, say, Tuesday and Thursday, and a long run on the weekend. When possible, add an additional 20-minute easy run to your schedule to increase time on your feet. GO LONGER Every other weekend, increase your long run by one to 1.5 miles. Continue adding mileage until you're running 6.5 to seven mil...

Full article: http://www.runnersworld.com/race-training/your-first-10-k...

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