looking for advice on a 10k holding pattern…

[ReyC]

Hi all,

I’m looking for the helpful thoughts and advice I always get here!

I did my first 10k race last year and promptly signed up for it again this year (September) I’ve got the HU 10k in May as well.

Since doing the race last September I lost a bit of fitness over xmas and winter and have been building it back up and managed 10k last weekend (yay!)

I guess my question is how to keep at this level of fitness - I don’t want to have to have a big build up to my 10k races and events- I’d like to be able to maintain this sustainably.

Would that mean doing a 10k every weekend? Once a month with some shorter ‘long runs’ in between? The former seems hard and maybe too intense but I’m not sure of the latter is not enough..

how do you maintain your 10k fitness?

[AlMorr Half Marathon]

Congratulations to you ReyC on completing your first 10K race last year and well done on signing up for another 10K this September.You can keep up your fitness by running at least 2 or 3 times a week, perhaps one 10K a month with other shorter runs at other times as well as other exercises on non running days.

[Sandraj39 Half Marathon]

I guess it depends on what your usual running regime is? If you are someone who runs up to 5K 2-3 times a week, then you will have a good base level of fitness and it shouldn’t take too long to build back up to 10k ready for an event.

When I can, I like to run 3 times a week - two shorter runs and a 10k being my ideal. I then have a ‘drop down’ week every few weeks ( or whenever I feel my body needs it😴) to reduce the 10k down to a shorter distance, or maybe run just twice a week. I also like to run further than the 10k sometimes too (just because!🤷‍♀️).

This way, I am usually ready for a 10k event but am also able to build up for longer distances too.

I think the important thing, whatever your weekly mileage or desired distance, is to be consistent and listen to your body. A good routine really helps too!

Good luck! 🙂

[Irishprincess Administrator Half Marathon]

Well done on getting back to the 10K, always such a great feeling after a period of illness/injury/lack of fitness and it’s a fab distance to feel very satisfying.

I see you've been running for a while now so there is no reason why you couldn't make a 10K a weekly event. If you keep the other runs say 5-6K, a speed or hill run to mix things up, then that’s a nice pattern. Make it a nice slow 10K and it will keep you “10K ready” but also build your endurance.

If you feel that’s too much then you could do it once every two weeks and see how you feel. The only way to see how you manage is to try it.

Enjoy your training and good luck for the HU10 event 🍀

[ReyC]

thanks all! So helpful as always ☺️

I usually run 3 times a week which consists of a 5k mid week, a longer run on the weekend (7-10k) and a recovery run on Monday mornings of 15mins.

I don’t really have much more time for exercise on top of that (I always stretch after a run though) but maybe I’ll try to switch up some hill or interval running - not my favourite, I’ll admit!

[Beachcomber66 Administrator Half Marathon in reply to ReyC]

I didn’t like intervals until I used the free NRC app. Someone counting you in and out of each interval, and a post run results display which shows your running pace in each interval, really help. I do one interval session most weeks now.

[linda9389 Administrator Marathon]

As others have said, running 10k once a week should do no harm, if you have the time and inclination. Running 10k once a month will mean you're ready for pretty much any 10k event you want to sign up for. The most important thing is variety - long or short, slow or fast, flat or hilly, tarmac or grass ... keep mixing it up. The NRC app has loads of guided runs to keep things interesting too. And if you fancy going a little further occasionally ... well, why not? There's so much to enjoy 😊

[drl212]

Terrific question! Thanks for asking...