How can i become a good 10 km runner?

Question

Hello!:) I'm 15 and i and girl. Until now i have only run 6km non stop but there is a race at the end of november for 10km and i really want to go and achieve good results! So how can i start training? In my country it's kinda hot outside so i can't run out everyday. Does the treadmill help as well? Could you suggest a weekly training please? Oh and will my legs become muscular? how can i avoid that?=/

P.S i have a pretty good stamina!

Answer 1

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

Answer 2

Slowly incease you distance first from 6 to 10k and then concern yourself with the speed and time. Don't try to break any records initially although that may come as you never know how far you will go.

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Answer 3

PRACTICE MAKES PERFECT...start off with a slow pace over a shorter distance and work ur way up. dont push yourself TOO hard. to train for 10k u dont have 2 run 10k every time.