plan de carrera y entrenamiento para 10km

http://www.halhigdon.com/training/50936/5K-Walk-Training-Program

10-K Training Guide - Novice Program

HOW MUCH DO YOU NEED TO TRAIN TO RUN YOUR FIRST 10-K RACE? If you possess a good level of
fitness (because of participation in other sports) you probably could run a half dozen miles on very little
training. The same if you have run a 5-K or an 8-K race before. You might be sore the week after a 10-K
race, but you still could finish.

But if you've made the decision to run a 10-K race you might as well do it right. Following is an eight-week
training schedule to help get you to the finish line of your first 10-K. (For those metrically challenged,10-K is
6.2 miles.) An interactive version of this program also is available from TrainingPeaks. I will send you daily
email messages telling you what to run and offering tips to help you run faster.

To participate in this 10-K program, you should have no major health problems, should be in reasonably
good shape, and should have done at least some jogging or walking. If running 2.5 miles for your first
workout on Tuesday of the first week seems too difficult, you might want to begin by walking, rather than
running. Or, if you have more than eight to ten weeks before your 10-K, switch to my 5-K schedule to build
an endurance base before continuing.

The terms used in the training schedule are somewhat obvious, but let me explain what I mean anyway.

Stretch & Strength: Mondays are the days in which I advise you to do some stretching along with some
strength training. This is actually a day of rest following your long run on Sundays. Do some easy stretching
of your running muscles. This is good advice for any day, particularly after you finish your run, but spend a bit
more time stretching on Mondays. Strength training could consist of push-ups, pull-ups, use of free weights
or working out with various machines at a health club. Runners generally benefit if they combine light weights
with a high number of repetitions, rather than pumping very heavy iron. I also suggest that you do some
strength training following your Thursday workouts, however you can schedule strength training on any two
days convenient for your business and personal schedule.

Running workouts: Put one foot in front of the other and run. It sounds pretty simple, and it is. Don't worry
about how fast you run; just cover the distance--or approximately the distance suggested. Ideally, you should
be able to run at a pace that allows you to converse comfortably while you do so. This isn't always easy for
beginners, so don't push too hard or too fast. Under this workout plan, you run three days of the week:
Tuesdays, Thursdays and Sundays, Sundays being a longer run. (See below.)

Cross-Training: On the schedule, this is identified simply as "cross." What form of cross-training works best
for runners preparing for a 10-K race? It could be swimming, or cycling, walking, cross-country skiing,
snowshoeing, or other forms of aerobic training ,or even some combination that could include strength
training if you choose to do it on Wednesdays and Saturdays instead of as indicated on the schedule. And
feel free to throw in some jogging as well if you're feeling good. What cross-training you select depends on
your personal preference. But don't make the mistake of cross-training too vigorously. Cross-training days
should be considered easy days that allow you to recover from the running you do the rest of the week.

Rest: The most important day in any running program is rest. Rest days are as vital as training days. They
give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you
rest. Without recovery days, you will not improve. In this program, Friday is always scheduled as a day of
rest to compliment the also easy workouts on Mondays.

Long Runs: The longest runs of the 8-week schedule are planned for Sundays, since you probably have
more time to do them on the weekends. If Sunday isn't a convenient day for your long runs, feel free to do
them on Saturday--or any other day of the week for that matter. What pace should you run? Go slow. There
is no advantage to going fast during your long runs, even for experienced runners.

Walking: Walking is an excellent exercise that a lot of runners overlook in their training. In the training
schedule below, I don't specify walking workouts, but feel free to walk during your running workouts any time
you feel tired or need a break. Nobody cares whether you run the full 10-K, they're more concerned that you
finish. If this means walking every step in practice and in the race, do it! Be aware also that I have a separate
10-K walking program if you decide to walk rather than run.
The following schedule is only a guide. If necessary, you can make minor modifications to suit your work and
family schedule.
Who says you have to run to finish your first 10-K?
Click Here for a printer-friendly version of the Walkers schedule.
WEEK MON TUE WED THU FRI SAT SUN
1 Rest or walk 30 min walk Rest or walk 30 min walk Rest 3 m walk 45-90 min walk

2 Rest or walk 35 min walk Rest or walk 35 min walk Rest 3.5 m walk 55-90 min walk

3 Rest or walk 40 min walk Rest or walk 40 min walk Rest 4 m walk 65-90 min walk

4 Rest or walk 45 min walk Rest or walk 45 min walk Rest 4.5 m walk 75-90 min walk

5 Rest or walk 50 min walk Rest or walk 50 min walk Rest 5 m walk 80-90 min walk

6 Rest or walk 55 min walk Rest or walk 55 min walk Rest 5.5 m walk 85-90 min walk

7 Rest or walk 60 min walk Rest or walk 60 min walk Rest 6 m walk 90 min walk

8 Rest or walk 30 min walk Rest or walk 30 min walk Rest Rest 10-K Walk

10-K Training Guide - Walking Program

MANY, IF NOT MOST, 10-K RUNNING RACES WELCOME WALKERS. Whether or not the event includes a
competitive racewalking division (which requires judges), walkers usually can participate in most running
races. Sometimes walkers start well before the runners, sometimes they start after the runners, sometimes
they start at the same time. (Tip: Start in the back so you don't embarrass yourself by forcing faster runners
to go around you.)

If your only interest is to stroll 10-K at a comfortable pace, you probably don't need any particular training
program. Just make sure you have a comfortable pair of walking shoes and do enough walks of at least 45-
90 minutes in the last month or two before the 10-K to make sure you won't have any trouble finishing the
6.2-mile distance.

But if you would like more guidance, here is a training program you can use.

Monday: Rest or walk. If you walked a long distance over the weekend, use this day to rest if you
experienced any fatigue, or if your leg muscles are sore. In my Novice training programs developed for
runners, Monday is usually a rest day. Only the intermediate and advanced runners train on this day.

Tuesday: Many of my training programs utilize a 48-hour break between bouts of hard exercise, so it's time
to train again. In this eight-week program, begin by walking for 30 minutes at a comfortable pace. Every
week, add another 5 minutes to the length of your walk. By going at it gradually, you should be able to
improve your walking ability without discomfort or risk of injury.

Wednesday: Rest or walk. Hard/easy is a common pattern among runners. You train hard to exercise your
muscles, then rest to give them time to recover. You might want to take today off, but if yesterday's walk went
good, feel free to walk again, regardless of distance. If you're really feeling strong--and have the time--repeat
the Saturday or Sunday pattern for your Wednesday walks.

Thursday: This is a repeat of Tuesday's workout pattern. Begin with 30 minutes and add five more minutes to
your walk every week.

Friday: Another rest day. You need to make sure your muscles are well rested so you can train hard on the
weekends. Depending on your own particular schedule, you may want to juggle workouts, substituting one
day's workout for another. It doesn't matter that much on which day you do specific workouts as long as you
are consistent with your training.

Saturday: The Saturday workouts are stated in miles rather than minutes. This is to give you an idea of how
much distance you are able to cover over a specific period of time as well as to give you confidence in your
ability to walk 10 kilometers. The 10-K is actually 6.2 miles long, so by the time you get to the 6-miler on the
seventh Saturday, you will be only a short distance from achieving your goal. If you can't find a measured
course with mile markers, use your car to measure distance. Car speedometers are not precise measuring
tools, but they come close. GPS watches come closer. Another option: Walk on a measured track.
Sunday: At least one day a week, it's a good idea to go for a long walk without worrying about exactly how
much distance you cover or exactly how long it takes to cover it. For instance, walk in the woods over
unmeasured trails. Most people should be able to walk continuously for an hour or more at least once a
week, even if it means walking very slowly or pausing to rest. If walking an hour seems too difficult the first
week, start with 45 minutes and by adding 5-10 minutes each week, build up to the point where you can walk
continuously for 90 minutes. The schedule below offers a broad range for the time covered, beginning with
45-90 minutes. Each week the first number changes, but not the last, gradually pushing you up to an ultimate
hour-and-a-half of walking the weekend before the 10-K. If you are fit enough to start at 90 minutes and
continue at that level, be my guest!

This eight-week training program will prove useful for you as you train for your first 10-K as a fitness walker.
If at a later date, you decide you want to try jogging a 10-K, there are many programs on this web site and
available in an interactive format through TrainingPeaks that will help you to that goal. If you would like to
walk longer distances, I also have a Half Marathon Walking Program here on my web site that you can adapt
to your level of development. Or if 10-K proves too long, there is also a 5-K Walking Program to help get you
started.
Training to improve your 10-K time
Click Here for a printer-friendly version of the Intermediate schedule.
WEEK MON TUE WED THU FRI SAT SUN
3 m run + 35 min tempo 3 m run
1 3 m run Rest 60 min cross 4 m run
strength run + strength

3 m run + 8 x 400 5-K 4 m run

2 3.5 m run Rest 60 min cross 5 m run
strength pace + strength

3 m run + 40 min tempo 3 m run

3 4 m run Rest 60 min cross 6 m run
strength run + strength

3 m run + 9 x 400 5-K 4 m run

4 4.5 m run 2 m run Rest 5-K Race
strength pace + strength

3 m run + 45 min tempo 3 m run

5 5 m run Rest 60 min cross 6 m run
strength run + strength

3 m run + 10 x 400 5-K 4 m run

6 5.5 m run Rest 60 min cross 7 m run
strength pace + strength

3 m run + 50 min tempo 4 m run

7 6 m run Rest 60 min cross 8 m run
strength run + strength

3 m run + 5 x 400 5-K

8 3 m run 1-3 m run Rest Rest 10-K Race
strength pace

10-K Training Guide - Intermediate Program

THE SCHEDULE BELOW IS FOR INTERMEDIATE RUNNERS: individuals who want to improve their
performances. What defines an Intermediate runner? You should be running five to six times a week,
averaging 15-25 miles weekly training. You probably also should have run a half dozen or more races at
distances between the 5-K and the Half-Marathon. With that as background, you now need a somewhat
more sophisticated schedule to improve. If that doesn't sound like you, you might be more comfortable using
one of my programs designed for novice or advanced runners.

This Intermediate program counts down from Week 1 to Week 8 (race week) for a 10-K race. Following are
explanations of the terms used in the training chart below. Further information and explanations are included
in the day-by-day schedules in the training program available through TrainingPeaks.

Runs: The runs of 3-6 miles on Mondays, Tuesdays and Thursdays are designed to be done at a
comfortable pace. If you can't carry on a conversation with your training partner, you're running too fast. For
those who use heart monitors to measure their level of exertion, you would be running between 65 to 75
percent of maximum. In other words, run easy. If you want to run with others, be cautious that they don't
push you to run faster than planned.

Rest: Rest is an important part of your training. Friday is always a day of rest in the Intermediate program. Be
realistic about your fatigue level and don't feel guilty if you decide to take an additional day off. (Best bet is
Monday.) Specifically consider scheduling at least one extra rest day during the stepback weeks. (See
below.)
Tempo Runs: A tempo run is a continuous run with a buildup in the middle to near race pace. (Notice I said
"near" race pace. You don't want to go faster than your 10-K race pace.) In this program, tempo runs are
scheduled for every other Wednesday, alternating with interval training on the track. A tempo run of 30 to 40
minutes would begin with 10-15 minutes easy running, build to 10-20 minutes near the middle, then 5-10
minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming
about two-thirds into the workout and only for a few minutes. You can do tempo runs almost anywhere: on
the road, on trails or even on a track.

Speedwork: If you want to race at a fast pace, you need to train at a fast pace. Interval training where you
alternate fast running with jogging or walking is a very effective form of speedwork. The training schedule
includes interval training featuring 400-meter reps (repeats) every other week, alternating with the tempo
runs discussed above. Run the 400s at about the pace you would run in a 5-K race. Walk or jog between
each repeat. Although the best venue for speedwork of this sort is on a 400-meter track, these workouts can
be done on the road or on trails, either by using measured courses or by running hard approximately the
length of time you would run a 400 on the track. For instance, if you normally run 400 reps in 90 seconds, do
fast reps for that length of time and don't worry about distance. For more information on speed training, see
my book, Run Fast.

Warm-up: Warming up is important, not only before the race itself, but before your speed workouts above
and pace workouts below. Most novice runners do not warm up, except in the race itself. This is okay,
because they're more interested in finishing rather than finishing fast. As an Intermediate runner, you have a
slightly different goal, otherwise you wouldn't be using this program, so warm up before you run fast. My
usual warm-up is to jog a mile or two, sit down and stretch for 5-10 minutes, then run some easy strides (100
meters at near race pace). And I usually cool down afterwards by doing half of the warm-up.

Stretch & Strengthen: Also important as part of the warm-up is stretching. Don't overlook it--particularly on
days when you plan to run fast. Strength training is important too: push-ups, pull-ups, use of free weights or
working out with various machines at a fitness club. Runners generally benefit if they combine light weights
with a high number of repetitions, rather than pumping very heavy iron. Mondays and Thursdays would be
good days to combine stretching and strengthening with your easy run, however, you can schedule Stretch &
Strengthen on any day that is convenient for your business and personal schedule.
Cross-Training: On the schedule, this is identified simply as "cross." What form of cross-training works best
for runners preparing for a 10-K race? It could be swimming, or cycling, walking, other forms of aerobic
training or some combination that could include strength training. And feel free to throw in some jogging as
well if you're feeling good. What cross-training you select depends on your personal preference. But don't
make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that
allow you to recover from the running you do the rest of the week.

Long Runs: As an experienced runner, you probably already do a long run on the weekends anyway. This
schedule suggests a slight increase in distance as you get closer to race date: from 4 to 8 miles. Don't get
hung up on running these workouts too fast. Run at a comfortable, conversational pace.

This 10-K training schedule is only a guide. Feel free to make minor modifications to suit your work and
family schedule. Also, consider signing up for the an interactive program from TrainingPeaks for more
detailed information on what to run each day and tips for your training.

WEEK MON TUE WED THU FRI SAT SUN

3 m run + 30 min tempo 6 x 400 mile 3 m run 5 m total, 2
1 Rest or 3 m 6 m run
strength run pace + strength pace

3 m run + 40 min tempo 7 x 400 mile 4 m run 5 m total, 2

2 Rest or 3 m 7 m run
strength run pace + strength pace

3 m run + 50 min tempo 8 x 400 mile 5 m run 5 m total, 3

3 Rest or 3 m 8 m run (3/1)
strength run pace + strength pace

3 m run + 30 min tempo 9 x 400 mile 3 m run

4 Rest or 3 m Rest 5-K Race
strength run pace + strength

3 m run + 50 min tempo 10 x 400 mile 6 m run 6 m total, 3

5 Rest or 3 m 8 m run (3/1)
strength run pace + strength pace
 3 m run + 30 min tempo 11 x 400 mile 3 m run
6 Rest or 3 m Rest 8-K Race
strength run pace + strength

3 m run + 60 min tempo 12 x 400 mile 6 m run 6 m total, 3 10 m run

7 Rest or 3 m
strength run pace + strength pace (3/1)

3 m run + 30 min tempo 6 x 400 mile Rest or 1-3

8 3 m run Rest 10-K Race
strength run pace m

10-K Training Guide - Advanced Program

THE SCHEDULE BELOW IS FOR ADVANCED RUNNERS: individuals who compete regularly in races up to
10-K or beyond and who want to improve their performances. You should be capable of running 30 to 60
minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that
sounds like too much training, and this is your first 10-K race, you might be more comfortable using one of
the programs designed for novice or intermediate runners.

The program utilizes a countdown from Week 1 to Week 8 (race week) for a 10-K race. The terms used in
the training chart below should be somewhat obvious to a runner of your caliber, but let me explain what I
mean anyway. Further information and explanations are included in the daily emails that those signed up for
the interactive programs on TrainingPeaks receive.

Runs: The runs of 3-6 miles on Mondays, Thursdays and Fridays are designed to be done at a comfortable
pace. If you can't carry on a conversation with your training partner, you're running too fast. For those who
use heart monitors to measure their level of exertion, you would be running between 65 to 75 percent of
maximum.

Rest: Rest is an important part of your training. On Fridays you are offered the option of resting or taking an
easy 3-mile run. Be realistic about your fatigue level and don't feel guilty if you decide to take a day off.
Specifically consider scheduling at least one extra rest day during weeks where you race: before and/or after.
I have included several races en route to your climactic 10-K race to get you in racing trim.

Tempo Runs: A tempo run is a continuous run with a buildup in the middle to near 10-K race pace.(Notice I
said "near," not "at.") In this program, tempo runs are scheduled for Tuesdays. A Tempo Run of 30 to 40
minutes would begin with 10-15 minutes easy running, building to to peak pace for 10-20 minutes near the
middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak
speed coming about two-thirds into the workout. (You don't need to maintain peak speed for more than a few
minutes toward the middle of the workout.) You can do tempo runs almost anywhere: on the road, on trails or
even on a track.

Speedwork: If you want to race at a fast pace, you need to train at a fast pace several days a week. Interval
training, where you alternate fast running with jogging or walking, is a very effective form of speedwork. The
training schedule begins in Week 1 with a workout of 6 x 400 meters and peaks in Week 7 with 12 x 400
meters. Run the 400s at about the pace you would run in a mile or 1500 race. Walk or jog between each
repeat. Although the best venue for speedwork of this sort is on a 400-meter track, these workouts can be
done on the road or on trails, either by using measured courses or by running hard approximately the length
of time you would run a 400 on the track. For instance, if you normally run 400s in 90 seconds, do fast reps
at that length of time and don't worry about distance. For more information on speed training, see my book,
Run Fast.

Warm-up: Warming up is important, not only before the race itself, but before your speed workouts above
and pace workouts below. Most Novice runners do not warm up, except in the race itself. This is okay,
because they're more interested in finishing rather than finishing fast. As an advanced runner, you have a
different goal, otherwise you wouldn't be using this program, so warm up before you run fast. My usual
warm-up is to jog a mile or two, sit down and stretch for 5-10 minutes, then run some easy strides (100
meters at near race pace). And I usually cool down afterwards by doing half of the warm up.

Stretch & Strengthen: Also important as part of the warm-up is stretching. Don't overlook it--particularly on
days when you plan to run fast. And on some of the easy days (such as Mondays and Thursdays), you might
want to extend your stretching beyond what is normally needed for a warm-up. Strength training is important
too: push-ups, pull-ups, use of free weights or working out with various machines at a Health Club. Runners
generally benefit if they combine light weights with a high number of repetitions, rather than pumping very
heavy iron. Mondays and Thursdays would be good days to combine stretching and strengthening with your
easy run, however, you can schedule strength training on any day that is convenient for your business and
personal schedule.
Pace: A lot of runners look at my training schedules and ask, "What do you mean by 'pace?'" I mean "race
pace," the pace at which you expect to run the 10-K. Saturday workouts include some running at race pace
to get you used to running the pace you will run in a 10-K or other races about that distance. However,
somewhat like in the tempo runs, you want to start and finish easy. In the accompanying schedules, I
prescribe the total distance of the run plus the approximate amount of that distance that should be run at
race pace. Thus, "5 total/3 pace" means that in a 5-mile run, three of those miles should be done at your 10K
race pace. Obviously, you need to run on a course that has been pre-measured. If you can't find an
accurately measured course or don't own a GPS watch, use your car odometer to at least approximate the
mile splits (realizing that car odometers are invariably somewhat inaccurate).

Race: I don't often include many races in my training programs, other than the goal race in the last week of
the program. That's because if you race too often or too hard, you can peak too easily. I'd rather have novice
and intermediate runners do an occasional unplanned race when they think I'm not looking. But you're an
advanced runner and can benefit from at least a few test races to fine-tune your fitness. Thus, I've scheduled
a 5-K race and an 8-K race for Weeks 4 and 6. If you can't find races at those exact distances in your area,
use whatever convenient races are available. Juggle days and weeks if necessary. And if that doesn't work,
you can always do a time trial at the suggested distance, although I always find it hard to motivate myself to
run my fastest in practice. Don't be discouraged if your times are a bit slow, either in a time trial or a test
race.

Long Runs: As an experienced runner, you probably already do a long run of around 60-90 minutes on the
weekends anyway. The schedule suggests a slight increase in distance as you get closer to race date: from
6 to 10 miles. Don't get hung up on running these workouts too fast. Run at a comfortable, conversational
pace, except on those days where a 3/1 workout is prescribed. A "3/1" workout is one in which you run the
first three-fourths of the distance at a comfortable pace, then accelerate to near race pace over the last one
quarter of the workout. (You should finish refreshed, not fatigued.) If Sunday isn't a convenient day for your
long runs, feel free to do them on Saturday--or any other day of the week for that matter.

This 10-K training schedule is only a guide. Feel free to make minor modifications to suit your work and
family schedule. Also, consider signing up for the TrainingPeaks interactive version for more detailed
information on what to run each day and tips for your training.