Preparing for 10k

[Madzoya]

Hi all!

I just ran my first offical 5k last week and have a 10k schedulled for the 3rd of July.

Any advice on how to plan my workouts til then?

[Dunder2004 Graduate10]

The best general advice is to build up distance gradually with one longer run per week which is at an easy pace (as well as two shorter runs, of course).

Given that you have just under 6 weeks I would look to build up your weekly long runs so that you can run 10k (easy pace) in 4 weeks (so adding 1.0 - 1.5k per week).

This will give you the opportunity to increase the pace (if you feel up to it) a week or so before your race.

All the best.

[JoolieB1 Graduate10]

Well done and love your enthusiasm. Personally, I am just not fit enough to move from 5 to 10 km that fast. It took me ages running 5ks to feel comfortable and even now, having reached 10k, I now have some injury so I am resting for a week. Hope you are super fit and resilient but I would prefer to say 10k for September if I had just done my first 5! Don't want u to pick up a serious injury 😀

[Jaxsy_runs]

Well done! I think you should .... Go for it 😊

- you could have a look at thr 'results' of last years race to get an idea of how long the last people came in and perhaps also see if they have what they call a cut off time (the maximum time they want you to run it in).

Lots of us regular runners include walking so it is really helpful to run and walk a 10k beforehand to see how you feel and get an idea if you need to bring a little bit of extra fluid or energy food.. And also notice how you feel afterwards and the next day😊

You'll usually find that water is provided at around the 5k mark.

it's really exciting entering a race and very motivating, even more so when you are first starting out! I don't think you ever stop learning from running in a crowd and learning about your preparation, running and recovery.

Keep doing what you are doing and see if you can comfortably include a longer run by around 10% each week prior to your event, allowing yourself a couple of days without running before your event.

You'll find plenty of free training plans on line for whatever distance you are running... Just google 10k training plan and explore that and see what fits in with the time you have. I try and allow anything from 12 before an event.

Are you running the Milton Keynes 10k series?

Best of luck and enjoy your running plans.

[Hidden]

A slightly tighter schedule than some have but stil doable , Jaxsy_runs has pretty much summed it all up.

Just be careful to not over stretch yourself and risk injury other than that ,good luck and enjoy the run ☺