The objective of this resource is to provide some information about preparing for a 10 K run. The LAL at Lake Chesteremere is a run of this duration at just over 11KM. Many resources exist on the Internet and a few are listed below.
Overall racing the 7 mile distance requires the same sort of training you would undertake to race a 10K or 6.2 mile race. The web is full of programs available to help one prepare for the 10K type distance. You can look up Hal Higdon, Jack Daniel, Running Room and a variety of others and find the program that works for your fitness level or goals. A few are listed below:
10K Race Training Schedules for Runners (About.com)
Peak Performance (an excellent resource)
Tamara GEHRING of Mind Body Connection in Chestermere is offering a Learn to Run Program for Loop Around the Lake participants. She can be contacted through her Website at www.chestermeremindbodyconnection.com.
The 10K (6.2 miles) distance is very popular with beginner runners, especially those who have done a 5K race, but don't feel they're quite ready to take on the half-marathon.
If this is a first 10 K (6.2 miles) run then it is recommended that you get to the point of being able to do at least a 16K (10 mile) long run (easy easy pace) just so you are not concerned about covering the distance. This course is relatively flat so any hill work you do is just for strength and power and not required for a specific section of the course.
Given that this race is occurring in mid September you might find it useful to go do the Sheep River Road race (10K) in Okotoks on labour day to test your preparation.
Click here for an eight-week training schedule to help get you to the finish line. It assumes that you can already run at least 2 miles. If you've never run before, follow this step-by-step plan for building a running base. If this schedule seems too easy to you, try the intermediate or advanced beginner 10K schedule .