A 10k is in some ways the perfect race distance. In basic terms, it’s not too far or not too short a distance. It demands a blend of explosive power and running stamina. Plus it is great way to conjure up some solid racing experience and spur your confidence on for longer distances. Here we share some tips to run a 10K a a first timer or PB chaser.
10K first timers
If you’re moving out of your 5K comfort zone and taking on a 10K with us for the first time, there’s no need to panic or feel overwhelmed. Doubling the distance from 5K to 10K is not nearly as tough as you might think.
- Allow eight to ten weeks before race day to get in shape.
- Print out our beginner’s 10K plan and tick off every session you complete.
- The main focus of your training should be both increasing your weekly mileage and the distance for your ‘long’ weekend run. By increasing you weekly mileage by just ten per cent, you’ll find that in no time at all, your longer runs at the weekend will get that much easier.
- Take it easy and stick to that training plan! If you try to do too much too soon, and you’ll spend more time visiting the physiotherapist than on the road, so take your time and increase your distances gradually.
Although tackling a 10K for the first time is never easy, trying to achieve a PB for a distance you can run in your sleep is an equally great challenge! Where most runners go wrong is failing to adapt their training regime correctly. Sadly, you can’t just approach every training session in the same way and hope that come race day you’ll have a PB. Here are a few training tips to bag that new PB!
- Ensure you integrate fartlek and interval training once or twice a week – it might be tough work, but if you stick with it, you’ll smash your record with ease.
- A great session to try is a series of 1K intervals performed at a pace that’s about 30 to 45 seconds faster than your regular 10K pace. So, if you usually complete a 10K run at 6min/km pace, try a session where you run four to five 1K intervals at a 5:15-5:30 min/km pace, resting for four to five minutes in-between intervals. Over time, you can increase the number of intervals to six, seven or eight and even reduce your rest time – either way, your fitness will improve dramatically!
Good luck to all our 10K runners – we’ll see you at the start line!
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