The 10K race is exciting for any kind of runner, whether you’re a racer, jogger or a plodder. We all have certain goals and set ourselves individual challenges, and this distance is the perfect platform to realise these.
So take a look at our list of rules to go by when training for your next effort. Follow these in the build up to race-day and you’ll be more than ready to achieve that PB!
Nobody likes to turn up for a big race carrying unnecessary weight. When we train on a regular basis, consuming enough calories is vitally important. But it’s worth noting that more can actually mean less.
Of course we need to eat plenty of carbohydrates and keep our glycogen levels appropriately high, but don’t over do it.
A big bowl of pasta can effectively provide your body with enough to keep you going, but it’s not the healthiest option over a sustained number of weeks.
Don’t be afraid of a loaded, protein-heavy salad – a single serving can easily provide your body with all it needs and without the unwanted calories. Keeping light and slim will make a huge difference to your performance.
Hill training might not be the easiest of workout options but it sure is one of the most effective. Incorporating a couple of sessions into your weekly routine will do your body the world of good, and provide you with all the adaptations you’re craving for a quicker race time.
Including hill training within an interval session is a great way to work on both your strength and speed. Picking up the pace for certain periods on your run – both on flats and climbs – will help to improve your speed and strength.
But if that doesn’t sound too appealing, simple uphill sprint sessions will also get you race-ready.
A 10K race is deceptively long and it can cause many runners to underestimate the challenge. So whatever you do, do not go out too hard!
Speeding off at the beginning will only lead to you burning out before the finish, so watch your pace and leave some gas in the tank for later on.
Ending strongly will be important if searching for a quick time and it may help if you break up your race into sections.
Pretend that you’re running a 9K race – this will help you to run well through the 7 and 8K marks – and let yourself feed off the crowd and adrenaline for the last stretch. Plan ahead and be clever.
Training doesn’t have to be boring and repetitive, so try out different routes and vary your distances from time to time.
Hitting the same roads and racking up the same amount of miles on a treadmill can eventually impact upon your progression, affecting motivation and drive.
Variety will prove to be very beneficial and it will further prepare you for the unique challenge of the 10K race. But remember to still run that distance regularly as recovery isn’t an issue and wont hold you back.
Get used to running it and see your confidence rocket as a result!
If you’re serious about wanting to notch a speedy time, then be prepared to really go for it. It’s inevitable that towards the latter stages of the race you’re going to be hurting. Prepare for the pain, and ready yourself for it.
The more you practise, the more you will get used to the experience. It’s not something that anyone can avoid, but you can train for it.
Just think; that small moment of struggle could prove extremely rewarding. So don’t hold back!