A 10-mile race provides a slightly longer run than a 15K, though the distances are close enough together that training programs for one are also effective when used for the other. Most 10-mile and 15K training programs include runs several days per week; this can be problematic if you don't have access to a safe place to run on a regular basis. If you have a treadmill at home or can use one at the gym, then you can use it to train for your 10-mile instead.
Training on a treadmill can be boring, so make sure you bring along a music player with a high-energy playlist or other entertainment to keep your mind occupied so you don't become bored on long runs. To add additional challenge to your treadmill workout, structure your training schedule so you run four days per week instead of three. The added day should include a three-mile run with zero incline, and run at a faster pace than you use on your other training days. You may also choose to perform cross-training exercises on one of your rest days, allowing you to build strength and endurance even though you aren't running.
Even experienced runners can suffer from soreness and injuries when switching to a treadmill for training. During outdoor runs your body naturally slows down when you start to tire, but most treadmills keep you running at a constant pace. Gradually increasing the distance you run on the treadmill even if you run for longer distances outdoors will help you to prevent overexertion and other injuries that may occur from keeping up a pace you're not used to maintaining.
Start your training routine at least 10 weeks before you plan on participating in a 10-mile race. This will allow you time to gradually increase your treadmill distances as well as your body's endurance in regard to long-distance runs.
Set the treadmill to an incline of zero to begin with if your treadmill offers adjustable terrain settings. Begin your first training session with a brisk 15-minute walk at that setting to warm up and prepare your body for your main treadmill workout.
Run at a comfortable pace for two to three miles depending on your level of fitness and endurance. Incorporate walking intervals if necessary if you find yourself unable to continue running for the entire distance; these intervals will let you rest and catch your breath without stopping completely.
Slow down to a walk again once you've completed your run, walking for 10 to 15 minutes until your heart rate and breathing return to normal. This gives your body a chance to cool down after your run.
Rest for a day after your initial run, then run for two to three miles again with an incline of zero. Take walking intervals if you need to, but try to limit the amount of time you spend walking so you're running more than you did during your previous training session. Make sure you warm up and cool down when running.
Take another day of rest and then schedule another run. This will be your long run and should be a four- to five-mile run. Incorporate walking intervals into your long run as needed to help you cover the full distance of the run.
Schedule three runs per week, with the first two runs on the treadmill being three-mile runs and the third being your long run. Increase the distance of your long run by one mile every week. Use walking intervals if you need them, but work toward being able to run the entire distance during each treadmill session.
Increase the incline of the treadmill each week on your second running day. By increasing the incline a bit more each week you'll gradually simulate runs on steeper hills, providing you with more of a workout that will improve your overall running speed and endurance.
Decrease the length of your long runs by three miles every three weeks; this allows your body to rest slightly while still allowing you to get in a good run. Resume your normal long run schedule the following week. As an example, on your third week your long run would normally be six or seven miles long depending on the distance you started with on your first week; instead, you should revert it to either three or four miles. On the following week, continue with the six or seven miles you would have normally taken the previous week.
Cancel your long run on the week when you have a 10-mile race scheduled. You can add an extra three-mile run earlier in the week on one of your rest days if you wish, but you should give yourself at least one or two rest days before your race to avoid excess muscle strain during the race itself.
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Writer Bio
Born in West Virginia, Jack Gerard now lives in Kentucky. A writer and editor with more than 10 years of experience, he has written both articles and poetry for publication in magazines and online. A former nationally ranked sport fencer, Gerard also spent several years as a fencing coach and trainer.