So, you want to participate in a 10 k race. Here is how to go about it. The 10 k distance is brilliant for anyone who has run a 5 k. In order to get used to those distances it is an idea to join up with your local running club. They will typically put on a 4 k time trial once a week. You can also link up with one of the Park Run franchises.
10 K events have got more and more popular over the years, because it is the ideal race for someone not yet ready to tackle a half marathon.
First things first. Make sure that you can run. If you have any medical concerns have a chat with your GP first.
Secondly. Give yourself time. The body has to adapt slowly. Our advice to people starting out to get fit is to work on time based training first. Check your watch and move away from your home for 7.5 minutes. Run a bit, walk a bit, and most importantly, have fun. Then make your way back, and before you know it, you have just trained for 15 minutes. Build this base up slowly.
Thirdly. Make sure that you are in the right shoes. We specialise in this.
So, you have been doing this for a while and are now ready to take on the challenge of entering a 10 k event. Here is a simple training program to get you going.
Important points and keys –
CT = Cross training such as a bike ride, swim or strength training.
Please note you can swap days around.
If you are feeling tired, take an extra day off.
Do not train if you are not feeling well. Err on the side of caution.
Your Sunday run must be at a slow pace, where you can hold a conversation while running.
Push a bit harder than normal on your Wednesday runs.
|1||Rest||2.5k run||Rest||CT||2.5k run||Rest||25-30 ez run|
|2||Rest||3k run||Rest||CT||3k run||Rest||25-30 ez run|
|3||Rest||4k run||Rest||CT||4k run||Rest||30-35 ez run|
|4||Rest||4k run||4k run||CT||4k run||Rest||30-35 ez run|
|5||Rest||5k run||4k run||CT||5k run||Rest||30-35 ez run|
|6||Rest||5k run||5K run||CT||4k run||Rest||35-40 ez run|
|7||Rest||4k run||5K run||CT||5K run||Rest||45 ez run|
|8||Rest||3K run||2K run||Rest||3K run||Rest||Race|
Wishing you all the best as you do your first 10 k race!