Marathon You Can Do It

The beauty of a 10K run is, it is an easy distance to run than the half marathon. It is not as easy as the 5k but it is challenging enough. One thing I love about the 10k is it is over with an hour.

10K Training program for a 40 – 60 minutes finish time

If you are a beginner runner and your goal is to run and finish a 10k race between 40 – 60 minutes then you might be interested in reading a PDF book by an Australian endurance coach.

Tips Inside the guide

• Building your running base
• Injury prevention
• Tips on Warm up and cool down
• Cross training exercises
• Number of times to train in a week

To download the free book click on the following link 10K running program

Happy running and all the best in you 10K race!

written by Constantine Njeru \\ tags: 10k Race, 10k Training Program, 60 Minutes, Beauty, Beginner Guide, Beginner Runner, Click On The Following Link, Cross Training, Download Free, Endurance Coach, half marathon, Injury Prevention Tips, Love, Pdf Book, running injury, Running Program, Train

To predict your marathon time, race shorter races about a month or less than the marathon.

Marathon Time Calculator

For a 10K race, multiple your time by 4.67 to predict your marathon time. For a half-marathon, multiple your time by 2.1. For example, a 10K time of 45:30 would predict a marathon time of about 3:32:30; a half-marathon time of 1:35 would predict a marathon time of about 3:19:30.

Good Luck

written by Constantine Njeru \\ tags: 10k Race, 10k Time, Good Luck, half marathon, Marathon 2, Marathon Races, Marathon Time, Time Calculator, Time Race

Marine Corps Marathon is a must sought marathon by runners. Marine Corps is popularly known as “the peoples marathon”. The traditional Marine Corps Marathon course is 26.2 miles and a 10K race also allows runners of all ages to join in a shorter 6.2 mile event.

Training & Running Tips for Marine Corps marathon

1. Train hard but remember to take a rest.

2. If a day or two of training is missed due to injury or illness or other reason, don’t try to cram two days of training into one. Lost days are simply days.

3. Train at your projected marathon pace.

4. Try to train at the time of the day the race starts and in the predicted weather condition as much as possible.

5. Do the long runs.

6. Remember to stretch

7. Do speed works round a track, it just makes your legs feel better.

8. Listen to your body, If you feel tired take a rest, if you feel pain go easy, if the pain is too much stop running.

9. Remember to stay hydrated.

10. Remember to have fun.

written by Constantine Njeru \\ tags: 10k Race, Amp, Legs, Lost Days, Marathon Course, Marathon Pace, marathon runners, Marathon Running, Marathon Training, Marine Corps Marathon, Marine Marathon, Running Marathon, Running Tips, Running Training, Time Of The Day, Train, Training Running, Weather Condition