Marathons with medals

Your first 10K race

This is a classic distance. It’s far enough to test you, however not too hard. It requires fitness preparation and tactics. It’s a blend of speed and endurance.

When you train incorporate long and moderate runs. One 90 minute run each  week is enough to give you mental lift.

Cut the distance.
Focus on short distances that consolidates speedwork and strength endurance. Run at consistent pace to get better at it.

Run uphill
It will help you to build strength and power. Try not to commit regular error to run up excessively quick and stroll down. Try different range of sessions like longer, steadier runs, hill sprints, fartleks.

Switch to cycling, swimming or gym. Running is not the only way to prepare for 10K. You can switch between sports so you don’t get bored.

Taper your training in the days leading up to the race. During the last week cut the training to 50%.

Walk or cycle the course 2-3 days before the race.

Don’t try anything new on the race day. Avoid clothing that rub in certain areas.

Drink 2 litres of water on the day before race. Don’t drink too much on the stations around the course. Energy bars and gels are not required. When you run a half-marathon you’ll need this extrafuel.

Easy 6/10 effort Steady=7/10 effort Hard=8-8.5/10 effort Recovery=Slow jog. This plan is by runners world.

10K
how to prepare for 10K

10 weeks plan

10K PLAN Tuesday Thursday Weekend
Week 1 3-4 mins easy, 1-2 mins recovery x4 5-7 mins steady, 3 mins recovery x2  long run: 8 mins hard, 3-4 mins recovery x3
Week 2 10 mins easy, 5 mins recovery x2 5 mins warm -up(3-4 mins hard, 3-4 mins recovery x2), 5 mins cool-down Long run:20-40 mins easy
Week 3 4 mins steady, 2-3 mins recovery x4 5 mins hard, 2-3 mins recovery x3 Long run: 25 mins easy
Week 4 10 mins easy, 5mins recovery x2 5 mins warm-up, (3-4 hard, 3-4 recovery x2) 5 mins cool down Long run: 20-40 mins easy
Week 5 20-25 mins(10-15 mins easy, 10-15 mins hard) 5 mins warm-up(10 mins hard, 5 mins recovery x2), 5 mins cool-down Long run: 30-40 mins easy
Week 6 10 mins easy, 5 mins recovery x2 5 mins warm-up(3-4 mins hard, 3-4 mins recoveryx2), 5 mins cool-dawn Long run: 20-40 mins easy
Week 7 30 mins wind-up910 mins easy, 10 steady, 10 hard) 6 mins hard, 2-3 mins recovery x4 Long run: 50 mins easy
Week 8 15 mins wind-up(5 mins easy, 5 steady, 5 hard)x2 out and back (20 mins easy, 20 mins hard on way back, aim for negative split of 2-3 mins Long run: 25-30 mins easy
Week 9 30 mins easy 5 mins hard, 2-3 mins recovery x4 Long run: 25-30 mins easy
Week 10 20 mins easy 15 mins (10 mins easy, 5 mins hard) RACE
Back to list

Related Posts