| Most joggers do not think of themselves as | | | | What you will do is start out with your jogging |
| runners. They are jogging to get fit and this may | | | | pace, and then increase it over time. You will also |
| be an age old habit. Others dream of one day | | | | increase your distance so you will have a longer |
| running in 5K or 10K races. What you need to | | | | run. This will test your stamina and this can also |
| know if you are one of these is that you will be | | | | be built as you go further. Many experts say that |
| move into some sort of training if you decide to | | | | you should jog 3 times a week (not consecutive |
| try a race. | | | | days) and then cross train for two. |
| When you first decide that you will run in 5K or | | | | Cross training means that you will do more than |
| 10K races one of the best things to do is either | | | | running on those other two - things like biking, |
| get a running coach or someone who has been | | | | elliptical, roller blades or biking are some of the |
| successful at running one of these races before | | | | examples you could do for these other two days. |
| now. Also it is a good idea to set your sights to | | | | Another area you will want to train for is speed. |
| do 10K races maybe a year or two from now | | | | There are many speed programs on the Internet |
| instead of trying to jump right from jogging into | | | | that will help you train for a 10K races, and here |
| 10K races. | | | | is an example: |
| This will not work because you will have more of | | | | - Warm up for 15 minutes jogging easily. |
| a chance to hurt yourself if you do it in that way. | | | | - Break into a run for 10 minutes at whatever |
| Instead it is a good idea to learn more about | | | | your pace tempo is and then run for another 2 |
| running. Although most people think they already | | | | minutes in a slower jog. |
| know how to run because they are jogging, this is | | | | - Eventually run between 30 seconds of intense |
| not true. | | | | intervals at whatever pace you do a mile in and |
| Running takes a new set of skills. This is why | | | | then another 30 seconds of slower pace. |
| some people start with a 2K, 5K or 8K race | | | | - Keep doing the pattern until you can't do it any |
| before they start running in 10K races. The | | | | more. |
| important thing is to start where you are and run | | | | - Finish with a two mile run in a jog or easy run. |
| at the pace you are running and then pick it up a | | | | You can basically set up any type of program like |
| bit. As an example, you are doing very well | | | | this for yourself but if you need help you can find |
| towards a 2K if you are running 2 miles a day at | | | | it easily by doing a search on the Internet. |
| a steady pace. | | | | |