The Nike+ Human Race 10k – Training
With less than 400 meters left in the Nike+ Human Race 10k, you're feeling good and your adrenaline is high as you are cheered across the line. You look up at the clock and are quite pleased with the result and astonished with how prepared you were to handle such a distance. As you turn to see your friends cross the finish line, you can't help but think about the race and your training that led you to this point. Make no mistake; it was the training over the past 2 months that allowed you to complete this race.
Whether you are a beginning runner or an advanced runner, it is important to incorporate the right training program in order to handle the mixture of speed and endurance that a10k race represents. A 10k race is a perfect distance for a runner at any level. In order to develop an appropriate training schedule, there are three different types of runs to consider: easy runs and long runs, tempo runs, and speed workouts. Integrating these different runs throughout your 8-week schedule will assist you in completing the Nike+ Human Race. Below is an in-depth explanation of the three types of running workouts:
Easy Run and Long Run - The reason that both of these runs are categorized together is because these runs are done at a slow pace without overexerting the body. During these runs, a runner does not need to warm-up or cool-down rather he or she takes it easy from start to finish. These runs will make up the bulk of one's training with the focus on building endurance.
Tempo Run - This type of workout is generally considered a ‘harder yet steady' run. It is important when doing a tempo run that the runner does not feel as if he or she is racing. Though the runner should not be able to comfortably hold a conversation, it is important to remain controlled. The actual distance and pace of the tempo run depends on the runner's skill level. A warm-up and cool-down is required for this workout and typically consists of 1 mile each.
Speed Workouts - This workout is best done on a track since it entails repeating a distance. A speed session generally consists of 400 to 1600 meter repeats with a recovery between each. Speed workouts are faster than a tempo run and exert the most energy from a runner. While conducting a speed workout it is important to once again make sure that the runner does not feel that he or she is racing. If a runner has never done a speed workout before, there is no need to panic because this form of running is beneficial and will allow for remarkable improvements. Once again, a warm-up and cool-down is required for this workout and generally consists of 1 mile each.
Now that you know what type of workouts you need to incorporate into your training, the final step is to set up a schedule. If you're looking for some assistance, RUN NYC has some amazing training sessions that will help you get to the starting line. For more information on specific locations and times, please visit nikeplus.com
Whether you are a beginning runner or an advanced runner, it is important to incorporate the right training program in order to handle the mixture of speed and endurance that a10k race represents. A 10k race is a perfect distance for a runner at any level. In order to develop an appropriate training schedule, there are three different types of runs to consider: easy runs and long runs, tempo runs, and speed workouts. Integrating these different runs throughout your 8-week schedule will assist you in completing the Nike+ Human Race. Below is an in-depth explanation of the three types of running workouts:
Easy Run and Long Run - The reason that both of these runs are categorized together is because these runs are done at a slow pace without overexerting the body. During these runs, a runner does not need to warm-up or cool-down rather he or she takes it easy from start to finish. These runs will make up the bulk of one's training with the focus on building endurance.
Tempo Run - This type of workout is generally considered a ‘harder yet steady' run. It is important when doing a tempo run that the runner does not feel as if he or she is racing. Though the runner should not be able to comfortably hold a conversation, it is important to remain controlled. The actual distance and pace of the tempo run depends on the runner's skill level. A warm-up and cool-down is required for this workout and typically consists of 1 mile each.
Speed Workouts - This workout is best done on a track since it entails repeating a distance. A speed session generally consists of 400 to 1600 meter repeats with a recovery between each. Speed workouts are faster than a tempo run and exert the most energy from a runner. While conducting a speed workout it is important to once again make sure that the runner does not feel that he or she is racing. If a runner has never done a speed workout before, there is no need to panic because this form of running is beneficial and will allow for remarkable improvements. Once again, a warm-up and cool-down is required for this workout and generally consists of 1 mile each.
Now that you know what type of workouts you need to incorporate into your training, the final step is to set up a schedule. If you're looking for some assistance, RUN NYC has some amazing training sessions that will help you get to the starting line. For more information on specific locations and times, please visit nikeplus.com
