Check out these tips on training for a 10k race! If you want to begin training for a 10k race, or just to get yourself fit enough to be able to run 10k, then this guide is for you. It covers all the points you will want to consider to give yourself the best chance of success and reduce your chances of injury as much as possible! Have fun and run safe.

2. What is a 10k?
• A 10k, is ten kilometers – or 6.2 miles.
• Runners often use the metric system when
referring to races!
• 5ks are another common race length, and very
popular with sprinters.
• The next race length up from a 10k is a half
marathon, which is 13.1 miles or 21.082 km.
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3. Why 10k races are different
• Whereas the 5k is quite clearly an all out
sprint , the 10k is a mish mash of running
styles!
• It is like a "distance sprint" and easy to get
caught up in the excitement – and run too
fast!
• For this reason, 10ks can be tougher than half
marathons, which are run slower
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4. Preparation for a 10k race
• First, get your body used to running
• Shorter distances at the beginning will help
build strength and avoid injury
• Get several days rest between each run
• Gradually increase your distance each run
• The goal is to be able to run comfortably for
an hour
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5. Diet while training for a 10k
• What we put into our bodies is always
important, whether we are in training mode or not
• During training, you are adjusting your body to a new
regime, and this state of flux requires more energy
than you would normally
• Eat sensibly, or you might find your efforts being
undone
• Follow a diet of lean meats (or other protein rich foods
for vegetarians), whole grains, fruits and vegetables
• This will keep your energy levels much more stable
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6. Beginner training for a 10k run
• Allow at least seven weeks to get to the point where
you can take part in a 10k race
• Start with a test training run and see how long you can
run without stopping
• Once you have established a baseline, then you can
start to improve on it
• For example, if you were able to run for 15 minutes,
then rest for a few days and try to run for 17 minutes.
• Always give yourself a few days recovery time and
never try to run more than 10% as long as you did the
last time.
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7. Hydration during a 10k run
• Generally, hydration during a 10k race will not be
necessary
• Most runners will be able to complete a 10k race
in times ranging from 40 minutes to 1 hour
• It is usually at around the 45 minute point that
the body starts to require rehydration
• However, it is important to give your body
replacement fluids if you feel thirsty!
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8. Energy sources during a 10k race
• For long runs and races, many runners use energy
supplements to give a much needed hit of
carbohydrates
• However, as with hydration, a 10k race is short
enough a distance for most to run it comfortably
without needing energy supplements
• Your mileage may vary! Your training runs will
give you a good indication of your general fitness
levels. If you feel weak during a 10k run, consult
your physician
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9. What sort of running shoes to
pick for a 10k race?
• Essentially, the same sort of running shoes
you should always wear – ones that are
comfortable!
• Good running shoes are extremely important
to a runner
• Get fitted for running shoes by a professional.
They need not cost the Earth!
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10. Other considerations when
running a 10k
• Always remember to eat well the evening before the race, as well as the morning
of the race
• Never use any running gear that has not been previously “worn in” during training
• Always hydrate yourself well before a race, but don’t overhydrate – or you’ll be
making a pit stop during the run to relieve the pressure in your bladder
• Always leave some energy in “the tank” – don’t go flat out from the beginning of
the race, no matter how tempting it is!
• When you see the finish line, then it’s time to start sprinting – give it your all!
It can be tempting to slow down or speed up to run with a friend – but try to
avoid this. Your body is used to “your” pace, and anything else will affect your final
time
• If it helps motivate you, then listen to running music during the race – but don’t do
this if you don’t usually do it when training
• Don’t forget to stretch well before and after the race. This applies to training runs
as well! Stretching vastly reduces the possibility of injury. Don’t cut corners with
the stretching and remember to work all the key muscles –
quads, hamstrings, glutes, calfs, etc. If you are not sure how to stretch
properly, check out our stretching guide.
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11. Run to be Fit
• Training for a 10k Guide written by Warren Lee
Beck of Realm5
• Check out our other running tips and guides
at:
– http://www.realm5.com
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