Are looking to participate in a 10k race? Then keep that line of thought because you’ve come to the right place. 10K is the perfect training distance. Short enough to start on the afterburners, long enough to test your endurance. Nevertheless, perfecting it can seem daunting. But worry no more. Here are some practical tips that can help you nail your best 10K race.
Why not 5K? Or 20K? Well, 10K training is the ultimate groundwork of almost all types of running performance. You need all of three major components: strength, stamina and speed. Therefore, 10K training boosts your performance for everything from 5K to the marathon. But to start 10K training, you need first to know exactly where you’re and what are aiming to achieve. There are plenty of training programs, but no suit fits all. You need to find out what works best for you.
Beginner 10K Program
As a beginner runner, your 10K goal should be about an LDF—longest distance achieved—rather than achieving a personal best (PB). You just want to cover the whole 6.2 miles first, aiming at boosting your endurance. That basic aerobic strength is the foundation every runner should hone before deciding to ramp up the speed.
To nail your 10K run as a beginner, do the following:
1. Run Regularly: At a minimum, you should be running three times a week to get ready for the a 10K. Shoot for two 30-minute runs on, for instance Monday and Wednesday, and a 40- to 45-minute run on the weekend. Furthermore, you could add a recovery run—20-minute of easy pace—to your training program.
2. Go Longer: After establishing a regular running schedule, aim to increase your long run by no more than one mile from one week to the next. Keep adding distance until you’re running 6.5 to seven miles two to three weeks before the race. Keep your long runs at conversational pace and consider adding 30- to 60-second walk breaks anytime the pace is too much.
3. Relax: If you’re preparing for your first 10K race, you need to take enough recovery during rest days; otherwise, expect fatigue and overtraining.
4. Get Ready: The race day is just around the corner. Consequently, the week before your big day, do your two 30-minute runs. Make sure to allow for enough recovery prior the race. Rest and allow your body to recharge for the two days before the race.
5. Race Day Rules: Make sure to have something to drink and a pre-race meal, such an energy bar or a bagel, two hours to 90 minutes prior the race. Get ready for the race by walking around for about 10 minutes; do a few minutes of slow jogging and gentle stretches. Slow and steady wins the race, hence you need start off with a slow pace. Build the speed up gradually, and remember your goal: just finish the whole distance. Next time, worry about nailing a personal best.