If you have 30 days to train for a 10k, and little running experience, you need to be running at 4-6 days a week.
• Always do a warmup of at least 8 minutes. Stretch afterward, making sure you hit all the major muscle groups (calves, quads, hamstrings, groin). Then go on your run.
• Do 2 long runs a week, the regular runs just serve the purpose of maintaining your slow-twitch muscle strength that you gain after a long run.
Monday: Regular run
Tuesday: Long run
Wednesday: Regular run
Thursday: Long run
Friday: Regular run
Saturday: Rest, 10 minutes of stretching
Sunday: Rest, stretch
• Wear good running shoes and a supportive bra. Warm up and cool down for at least five minutes by walking or jogging; stretch the large muscles in your lower body after running.
• Eat healthy carbohydrates (such as fruits, vegetables and whole grain cereals, pasta and grains) for high-octane fuel.
• Eat protein (such as meat, fish or meat alternative) at most meals to help build and repair muscles.
• Drink at least two cups of non-caffeinated fluid two hours before exercising; then drink six to 12 ounces every 15 minutes while exercising.
• On race day, eat a snack about an hour before your run. Choose an easy-to-digest carbohydrate food such as a banana or cereal with skim milk. Avoid eating too much fibre (it can cause discomfort) and fat (it can take a long time to digest).
• After your run, eat carbohydrates and some protein to help repair muscle damage (a banana and yogurt, or chocolate milk).
• Pace yourself. This is about going the distance, not winning a race. If necessary, walk a bit.
Week 1:
Long run should be 2 miles. Other runs should be 1 mile
Week 2:
Long run, 3 miles. Other runs, 2 miles
Week 3:
Long run, 4 miles. Other runs, 3 miles
Week 4:
Long run, 5 miles. Other runs, 3 miles