For a beginner runner, 10K is an ideal distance. It’s far enough to be a challenge, without destroying you before you even get to the start line. A 10K is a fun mix of speed and endurance. Follow these tips to get the most out of your training…
You do need to run regularly to tackle 10K. Aim for three times a week with two 30 minute runs on weekdays (say Tuesday and Thursday) and one longer run at weekends. Try an fit in an extra 20 minute easy run if possible.
Go Longer And Slower
Your weekend run is a chance to increase your distance. Every other weekend increase your long run by 1 -1.5 miles. You’ll be confident you can complete a 10K race if you’re already hitting 12K or more on your weekend runs.
Hill training will improve your running efficiency, strength and power. Just make sure you take it easy on the way back down.
Add In Some Cross Training
It’s always good to mix things up. Cycling and swimming mix well with running training. Hitting the gym or doing circuits will help build your core strength. Aim for muscle tone using your own body weight or light weights to tone and strengthen. Avoid adding mass – big bulky muscles will slow your running down.
Take Rest Days
If it’s your first 10K take it slow on rest days. It’s good to keep moving but stick to easy short walks.
The week before your race, do your two 30 minute runs. Two days before the race, rest and recharge. If you’re full of nervous energy it’s okay to go for a very slow and very short run the day before. Stick to 15 minutes MAX!
Training properly for your first 10K will help you enjoy the event. Have fun and let me know how you get on!