Running Questions - Answers
how to run a 10k?
Avatar Anne Lemsworth
11 October 2017

I was able to finish a 5k run last week, am I capable of joining a 10k run? Do you know about how to run a 10k run for beginners?

Answer :
Richard Haberkost
11 October 2017

Well done for finishing a 5k run and yes, not only are you capable to run 10k, it is your next popular target for runners.

Of course you need to train up for a 10k distance and you need time to do it. I suggest you follow an 8 week schedule, this will give you plenty of time to prepare.

The schedule here can be copied and printed, it's a typical well known schedule available to all runners that want to move up to a 10k run.

Here are some daily pointers for your training:

Before your runs, remember to warm up for a good ten minutes and put in ten minutes cool down after your run with a nice stretch routine.

For Mondays-Fridays take time out and rest, this ensures recovery for your muscles and also prevention of possible running strains, or muscle problems.

Use Tuesdays-Thursdays take your runs at a nice comfortable pace, enjoy the miles you put in, focus on cadence and breathing, don't push yourself, run at a pace where you feel you could chat while you run. Towards the end of each run, push up your pace to a level you would like to run for a 10k distance.

Use Saturdays for your longer endurance run, keep your pace comfortable and don't push yourself too much.

For each Wednesday, go for some cross training, build up your strength and stamina, you can try swimming, cycling or a sport of your choice, try to put in a minimum of around 40 minutes, if your comfortable you can do longer but don't over do things.

Sunday each week you should use for what is called "active recovery", take a nice easy run, just enough to get those muscles loose and working.

Remember to stay psychologically positive, remind and tell yourself that you want and can do this, ensure you have plenty of sound sleep and keep on track with a healthy runners diet. Always keep your body well hydrated.

Here is your schedule, if you are limited in terms of time, you can stretch out the training over a longer number of weeks. Though your training for a 10k run, your going to do your running training in miles, it's a good idea to get yourself a decent runners watch for using while you train.

Pre- 10K Runners Training. Note: Your week starts Monday "Rest", Tuesday 1.5 mile run and follow on with the days.

1..........Rest.........1.5 mile run.....CT or Rest........1.5 mile run......Rest........2 mile run..........25-30 min run or CT
2..........Rest.........2 mile run.......CT or Rest.........2 mile run.........Rest........2.5 mile run........25-30 min run or CT
3..........Rest.........2.5 mile run.....CT or Rest.........2 mile run.........Rest........3.5 mile run........30-35 min run or CT
4..........Rest.........2.5 mile run.....CT or Rest.........2 mile run.........Rest........3.5 mile run........35 min run or CT
5..........Rest.........3 mile run.......CT or Rest.........2.5 mile run.......Rest........4 mile run..........35-40 min run or CT
6..........Rest.........3 mile run.......Cross Train........2.5 mile run.......Rest........4.5 mile run........35-40 min run or CT
7..........Rest.........3.5 mile run.....Cross Train........3 mile run.........Rest........5 mile run..........40 min run or CT
8..........Rest.........3 mile run.......CT or Rest.........2 mile run...........Rest........Rest.................Go for your 10k run.

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