Have you signed up for a 10k marathon? In case you are not a regular runner it will be difficult for you to complete the race and you may injure yourself during the marathon. You need to follow a 4-week fitness routine to improve your running and ace the long-distance races. Nisha Varma an American College of Sports Medicine certified exercise physiologist shares the fitness routine for 10k marathoners. If you are planning to cover 10k then you should be able to continuously jog for 60 minutes. Also a warmup and cool down session is compulsory before you
