Topic: [run] Training for 10K Race
nah, kalau udah lulus lari 5K nonstop .. udah mulai naik kelas deh buat training for 10K.
obviously the effort is double dan time spent juga double. for some, 10K is still considered as a fun run, but it's still a long run and it needs serious training.
dari pengalaman gue, kalau udah lari 10K itu, persiapannya udah mesti lebih serious. karena impact ke badan juga lebih gede, kalau kita gak support dengan sepatu yang sesuai dengan kaki kita, baju yang emang khusus untuk lari, atau sports bra yang kurang support, bisa lecet2 dan malah jadi luka. belom lagi karena ini long run, mesti dipikirin juga refueling nya gimana. apa mesti bawa2 botol air pas lari, repot gak, etc.
the longer we run, the longer we need to strategize.
my first 10K race was in 2009, tapi itu gue lari tanpa training. karena emang waktu itu dijebak ama temen2 gue para pelari untuk ikutan. akibatnya? ya gak lari nonstop. stengahnya jalan, trus foto2. hahah..
my 2nd 10K race baru kesampaian lagi di may 2012, pas sundown race kemaren, setelah gue abis lahiran anak kedua. untuk ini gue sengaja training dan mengikuti training schedule untuk lari 10K. karena gue abis lahiran, jadi gue perlu good training untuk strengthen my core and kembali menguatkan endurance gue. kebetulan masih maternity leave, jadi bisa banget lah gue training. dari yang tadinya perut masih gonjang ganjing dibawa lari, sampe akhirnya bisa long run non-stop!
the whole training is about 8 weeks sebenernya, tapi a bit longer for me karena gue mulainya dari mula lagi, karena benar2 abis nifas, jadi sempet power walk dulu 1 bulan. baru mulai short run dengan pace yang sangat slow, trus begitu.
training schedule gue, more or less mengikuti yang ada di http://running.about.com tapi untuk advanced beginner.
gue copas aja yang training untuk beginner ya, buat para mama yang lagi mau coba ikutan race "Adidas King of The Road" di BSD bulan September besok. masih banyak nih waktunya buat ikutan dan mulai training:
Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won't see much improvement.
Tuesdays and Thursdays: Run at a comfortable, conversational pace for the designated mileage. If you feel good during the last mile, pick up the pace a little so you're running at your anticipated 10K race pace.
Saturdays: This is your long run day. After you warm up, run at a comfortable, conversational pace for the designated mileage.
If you're running outside, and you're not sure how far you run, you can figure out the mileage by using sites such as MapMyRun.com. Or, you can always drive your route in your car and measure the mileage using your car odometer beforehand.
Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you're feeling very sluggish or sore, take a rest day.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination or cross-train.
Note:
You can switch days to accommodate your schedule. So if you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.
wrote:
buat gue sendiri, training schedule ini sekarang udah jadi running schedule gue tiap minggu kok. udah dijadiin rutin. dan schedule gue sedikit berbeda karena gue udah mulai ngantor.
jadi schedule dari gue sih seperti berikut:
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karena gue masih menyusui, jadinya gue keep my longest run itu no more than 1 hour 30 minutes. kalau udah bisa lebih dari itu, baru deh pengen nyoba sekalian training untuk half marathon :)
