Marathon Run Training - Why 10K Should Always Be Part Of Your Marathon Program

Every marathon runner should do some training on a track. The surface is elastic and springy which gives you more feel in the legs.

Training on a track provides several benefits including; improved your running form, strengthening of the legs, preventing injuries and gives you a faster toeoff.

To learn more about training for a marathon visit marathon run training

The following are some suggestions for 10k training sessions:

Muscular Training Workout

This is 6 to 10 k distance on a hard surface.

This workout consists of repeats of 1 to 6 minutes of running followed by a recovery period equal to half the time spent running.

For example 10 x 2 minutes running followed by 1 minute recovery.

The Under Distance Workout

This consists of the mile repeats on a track or soft surface.

The session should be a total of 4 - 6k. The recovery should be as long as the run time.

If you do 4 x 1 mile repeats in 7 minute each, go for a 7 minute recovery. This should be done at a 5k race pace.

Progressive 10k Training Workouts With Short Recovery Periods

In this session you start by running a certain distance example 400 meters at a comfortable pace, ie. 1 minute. Followed by a short recovery of 15-30 seconds.

Next time run the chosen distance 5 seconds faster. Continue running a little bit faster each time.

This helps you develop your spring legs and trains your body to eliminate lactic acid.

The Pyramid Workout

This training session helps your muscles adapt to the demands of the 10k.

An example session would be 30 seconds - 1 minute - 2 minutes - 3 minutes - 4 minutes - 3 minutes - 2 minutes - 1 minute - 30 seconds of running.

To learn more about incorporating 10k training into your marathon training program visit marathon run training