Could I run a 10k?

The 10k is probably the most popular race distance for road runners and so you wouldn’t be on your own if you went along to a running club or group and told the coach or leader that you wanted to run 10k. It’s long enough to challenge your endurance but not too long that you are out all day. You can be on the start line of a 10k in the morning, get it finished and be at home or in the pub for lunch! Perfect!!

 

Get started

 

The rules here are the same as they are for the marathon or half marathon:

The first thing to do is to ensure that you are fit enough to start the training and so you should get along to your GP to ask his or her opinion. Once you are given the “all clear” you need to decide what that training should look like.

 

Plan

 

The best person to advise you on this is a coach or a running leader. You should consider joining a running club or group so that you have support and training partners to help you with this journey. However, you may want to do this alone, in which case you should find yourself a training programme. You could look for a twelve-week plan to follow or you could devise your own plan using the Training Wizard.

 

Kit

 

Once you have your training mapped out it is time to get out there and put one foot in front of the other. However, you must ensure that those feet, that are going to carry you along on all of your training runs and during the event, are well- protected. You need a decent pair of running shoes. An old pair that you’ve had for years won’t have enough cushioning or support to ensure that you stay injury-free. It’s time to get along to a running specialist and ask for some advice. If you have a budget, you should let them know what it is and they will try to get you fitted with shoes that will work for you but not cost top dollar. Whilst you are there you may also like to consider moisture-wicking clothing that will be more comfortable for running than an old, cotton t shirt and shorts.

Once you are kitted out you can get yourself out of the door and get on with your programme. You should consider the pace that you will run and where you will do your training.

 

Pace

 

To begin with it needs to be comfortable and relaxed and so this may mean walking rather than running. Eventually you will be able to build it up to a slow run and then increase the pace very gradually from then on. If you are running with a group you should be able to chat to the others as you run along, unless the leader specifies that the session is to improve your anaerobic system, in which case, you will only be able to give one or two word answers to any questions asked!

 

Surface

 

This will depend on what sort of terrain you can access. If you live in the town you may be on the tarmac but you should try to avoid busy streets. Maybe that you can access a park and so run on the grass. If you live in a rural area you may be able to run along trails and tracks or quiet country lanes. Winter training may be a problem if you haven’t any street lights so you may then need to go into the gym and use the treadmill or drive to the town to run where there are lights. Again, a running group would be safer and you may be able to run in areas with a group that you wouldn’t like to tackle on your own.

To keep things interesting you should have various routes. You should also avoid timing every run that you do otherwise you may turn every run into a race.

 

Rest and recovery

 

This is a very important part of training and the time when the body adapts to the training you have done. Some training runs should be easier than others. The rule of thumb is to follow each hard day with an easier day. You don’t have to rest completely but you should run more slowly or change the activity by cycling or swimming, for example.

 

How much?

 

Your training programme will give you an idea of how much training you should do. For a rough guide you could consider the time that you want to run for 10k. If you are aiming to complete the 10k in under an hour you will probably need to train for 5 – 6 hours per week. If you are likely to take more than an hour you should aim to train for around 4 hours per week.

 

Training sessions

 

If you are aiming to train for 5 – 6 hours per week you could incorporate one day of complete rest, one long run that could be 75 – 90 minutes and then the other days could be split into around 45 minute sessions. If you are going to alternate hard and easy days then your hard days should include some repetition running, hill running or a time trial whereas your easy days could be a gentle run or cross training. You should avoid “practising” the 10k by going out and running 10k as quickly as you can and timing it each time. If you do this you will only improve for a short time and then will become de-motivated as your times don’t get any faster or even get slower. The repetition work will be far more effective. You could go out for a 10k run but use “fartlek” training. Sessions could be:

 

15 minutes warm up, 8 X 1 minute fast, 1 minute slow, 15 minutes cool down

15 minutes warm up, 5 X 2 mins fast, 2 mins slow, 15 minutes cool down

15 minutes warm up, 4 x 3 mins fast, 3 mins slow, 15 mins cool down

 

And so on…

 

It is very important that you warm up for all training sessions and cool down afterwards. You should also include flexibility and strength/stability work. This could consist of a few static stretches after your training runs and a yoga class once a week and some pilates exercises to carry out two or three times per week.

 

Diet

 

It is important to give your body the fuel that it needs to carry out the training and the nutrients to repair the “damage” that you do by training. For this reason you should ensure that you eat a healthy diet that includes plenty of carbohydrate for energy, protein to repair and fruit and vegetables to replace vitamins and minerals. You need to keep your body well-hydrated especially when the weather is hot.

 

Race day

 

Once the training has gone well you will want the race to follow suit so make sure you make arrangements in plenty of time to get you to the start on time. Think about what you might want to do once you get to the start: toilet, gentle warm up, attach your chip to your shoe, pin your number on and adjust clothing and shoes. Practice your pre-race routine or, at least, visualise it. Most 10ks will send out plenty of information before the event to help you to plan your journey and collect the things that you need, such as your number. Make sure you have a contingency plan too. 10ks are popular. There will be other runners all trying to do the same thing at the same time as you. Give yourself extra time to get to where you need to be so that you can then go through your pre-race routine.

 

Consider what you may want to eat before the race. If the race is in the morning you should have a light breakfast two or three hours before the event. Make sure you keep your fluids topped up so take a drink with you to sip before the race.

 

You may be on the start line for a while before the race gets underway so think about wearing a bin bag over the top of your clothes to stay warm. You can then discard this once you get on your way. Your chip on your shoe will ensure that you get an accurate time for the distance so don’t worry about crossing the line behind those who are faster than you. It is better to be in the right place for your pace so that you don’t get carried away and go off too fast.

 

The 10k may seem like a short race until you get past half way and then suddenly it seems like a long way to the finish! Try to get your pace right. This may mean holding back at the start to that you can finish strongly and not find the last few miles too hard.

 

Once the race is over you need to get some more kit on so that you don’t cool down too quickly. Make plans to have this kit to hand. It may be that you are meeting up with others after the race so be sure that you know what these arrangements are.

 

Last but certainly not least, have you thought about your arrangements to get home? Once you have crossed the line and achieved your goal you will want to make your way back with your family and friends to celebrate your remarkable achievement!