Many people start off with a 5k, so naturally the next achievement would be to complete a 10k race or for your own benefit. When planning for a 10k, on one hand, running 6.2 miles demands your respect and attention, but on the other, it isn’t so far that you can’t train for it in a short period of time.
10k Running Tips
Once you have built up your mileage and successfully tackled a 5K race or run, training for a 10K is well within anybodies reach. We’ve compiled 10 tips to think about when building up to a 10k from 5k.
1. Make sure you have a plan
Life is busy, so making sure you find the time and build a plan to run is vital. There is a difference between running for fitness and training for a 10K and it is that every workout has a purpose. With a training plan you can train for it in less time, however, it helps to have a little extra time in case of illness, holiday or any injuries you might face.
2. Stay Consistent
As you make your way through your training program, you need to remember that not every run will be your strongest. Even the world’s fastest elite runners have tough running days. If you’re having a rough day, slow the pace, and get through it. That’s part of the training and part of the package of building your body up to where it needs to be to cope best with these 10k runs. Staying consistent is key to having more better days than bad.
3. Take it Easy
If you want to run farther and in this case it will be taking the step up from 5k to 10k, then you also need to take it easy during most of your workouts, especially those ones early into the running plan. As you work your way through the 10K training plan, you will be aiming to pushing for longer distance runs as well. The secret is in balancing the plan and your workouts to allow your body time to recover between runs and grow stronger.
4. Build Up and Get Running Faster
In order to run faster, you need to train at a faster pace. Dedicate one workout each week to running short one to two minutes intervals at a hard effort followed by equal easy running for the same amount of time. Keep it simple and repeat the workout for three to four weeks before you make it harder or add more intervals.
5. Push to Run Longer
Part of taking on the challenge of a 10k is learning how to run longer and increase your stamina to last an extra 5 kilometers. A great way to build endurance is to spend one running workout each week to slowly add a half-kilometer or extra 5-10 minutes to your longest run.
6. Practise before the event
Before an event it is best to plan out and undergo an exact run through of the whole even from eating the day before, sleeping well, running at the time and figuring out your target time.
7. Run in Groups
Studies have shown than runners and joggers who train in groups show up more consistency and push to go farther than when they run alone. This may not be true for everyone, but running with a group of friends, at a weekly local running store run or with a buddy improves motivation and performance, and provides a solid source of accountability to keep you moving toward your goals.
8. Get Mentally Focused
Training is mostly physical but it also has it’s mental elements.
9. Warm Up Pre-Race and Run
Whether you plan to run your first 10K for fun or at a specific event, it is vital that you undergo a short warm-up before the run as it will help to gradually increase your breathing and circulation, and warm up the muscles.
10. Rest in order to Run Efficiently.
It is vital rest efficiently for race day by cutting your total mileage and intensity down.
Running your first 10K is a great feat and very rewarding. Keep these 10 tips as you build up to running a 10k and all the way to the finish line of your event.