You've completed your first 5K and 10K and are ready for new challenges. Your goal can be to run faster or aim for a half marathon. But there is another less common option: 15K. If you can run 10K, you can also run 15K with these race training techniques. Tim Bradley, a running coach and training director at the Chicago area runners Association, said it took a little longer than 10k to prepare and run 15K, but overall, the requirements for your body are similar. Here & 39; is how this distance compares to another, more popular distance. How long is the competition of
15K? Bradley said that distance equals 9.3 miles, and running 10K can reach about 80% of your maximum heart rate and effort level compared with 6.2 miles of 10K. Lisa Reichman, a running coach who runs "farther and faster" near Washington, said that for a proper 15 kilometer run, you only need to be 2% to 3% slower or easier. For most people, the difference between 10km and 15km is about an hour or more. DC.
this may mean that you & 39; re approach your lactate threshold, or that your body can produce a compound called lactate faster than it can clear it. She said it was difficult to run at lactate threshold speed for more than an hour. So you need to be more careful at 15K than at a shorter distance. How should you train 15K?
before you consider signing up for a 10k or 15K run, it's best to run gradually and continuously. Run three miles or more three times a week. From there, 15K looks like 10K. Ideally, you need to be ready in 8 to 12 weeks. This gives you time to improve your fitness, increase your distance, and build full recovery, said Julie Saper, Reichmann's coach, who runs farther and faster. You can run three to four days a week for any distance, Bradley says. If you are a newer runner, this may include a longer run and two or three shorter runs, all of which require relatively easy work.
intermediate runners can change easy running to speed training, run a shorter distance at a faster pace, jog for a few minutes, and then do it again. A short fast run, such as a quarter mile, can strengthen your fast twitch muscle fibers, which can help you run more 10K, Reichman said. Longer intervals, such as mile repetitions, work well if you retrain 15K. If you're an advanced runner, you can join a pace run, an extension run at a comfortable high pace. If you and a 39 year old re exercise 10K, this kind of exercise will be particularly beneficial, because your rhythm should be similar to the speed of your 39 plan run. Long run you and 39; do it once a week and you'll be ready for the distance. You can start at about four miles and then gradually increase - ideally no more than 10% a week. If you're a newer runner, or if your goal is just to get there, run at least six miles for 10K and seven for 15K. Richman said more experienced runners with time goals could run 10 miles when they train 12 to 13 miles at 10K and 15 kilometers, respectively. Why is recovery important for runners?
when you run for 10K or more, your body needs time and resources to recover from all the hard work. Bradley recommends that every few weeks, reduce your long run and total mileage per week before you start running again.
, especially after long distance running, make sure you use a milkshake or other suitable snacks or dietary supplement. Bradley also recommends using recovery tools such as foam rollers and recovery boots. What kind of cross training should runners do?
runners need more than just walking on the sidewalk to stay healthy and strong. Reichman says strength training can reduce the risk of injury and improve your performance. Bradley recommends special strength training two or three times a week, but you can also break them up into several movements after each run. Don't forget to stretch after every run. It's tempting to skip some of these extras, but think of them as an important part of a runner, especially if you're going further. &"If you're willing to be trained, you should do something else that will make you successful," Bradley said. 