So you’ve decided that you want to run a 10K, but you don’t know where to start. We’ve got you covered! Whether you’re a seasoned runner or are just starting out, we have tips and a plan that will help you to cross that finish line in just 7 weeks.
We have everything you need to know about preparing for your race. With the right training, you will crush 6.2 miles!
The Perfect Fit
The first thing you have to do before you can start a training program is get the right shoes. Our recommendation would be to go to a local running store and be fitted for shoes. The experts there will determine what sort of support you need and will help you find the perfect fit.
Running in the wrong shoes can cause hip, knee, and back pain or more severe injuries such as plantar fasciitis, ITB syndrome, or stress fractures just to name a few.
You also don’t want to buy new shoes right before the race. It’s never a good idea to run a race in anything new. You need to have time to break in your shoes so that they are comfortable.
Know the Course
Do your research. You have 7 weeks to prepare for your 10K. Use that time wisely.
Read the course description on the race website. Are there hills? Add more hills to your training runs. If you arrive the day before the race, drive the course so you can see what you’ll be running.
The more you know about the race course of your 10K, the better prepared you’ll be on race day.
If you live locally, a great way to be prepared for your race is to do your training on the course. A couple of weeks before your race, go run the course and time yourself.
It’s Not All Running
A race isn’t all about running — there’s more that goes into the training than that. In order to build more muscle strength, you need to add in cross training. Our plan has days that are set specifically for cross training.
Cross training days are important because they will help you build endurance, which in turn will help you run longer. Some ideas for cross training could be cycling, walking, weight training, or swimming. Find something that you enjoy.
Make sure you listen to your body. If you’re tired, take a rest day. If something is hurting and it’s not a normal ache or soreness from training, rest it.
You don’t want to overdo it and get hurt before you even get to do the race.
10k Training Plan
Here’s a plan that is easily adjustable. You can do it on your schedule and 7 weeks is plenty of time for your training period.
Each week there are three runs scheduled. The other two days should be used for cross training. Pick two days that work for you and try to do at least 30 minutes of cross training.
Week One: Run 2 miles on Tuesday, 3 miles on Thursday, and 3.5 miles on Saturday.
Week Two: Run 2.5 miles on Tuesday, 3 miles on Thursday, and 4 miles on Saturday.
Week Three: Run 3 miles on Tuesday, 3.5 miles on Thursday, and 4 miles on Saturday.
Week Four: Run 3 miles on Tuesday, 4 miles on Thursday, and 4.5 miles on Saturday.
Week Five: Run 3.5 miles on Tuesday, 4 miles on Thursday, and 5 miles on Saturday.
Week Six: Run 3.5 miles on Tuesday, 4.5 miles on Thursday, and 5.5 miles on Saturday.
Week Seven: Run 2 miles Tuesday, 2.5 miles on Thursday, and 6 on Saturday – Race Day!
During week seven, try to do your cross training on Monday and Wednesday so you can rest on Friday before the race.
Change It Up
This schedule can be changed in any way you want. Change the days of the runs, add in more runs, or even add in more miles, depending on your fitness level.
Just don’t overdo it the week before the race. You want to go into race day rested.
The Day Before
The day before your race, you will want to spend it resting. Make sure you get some quality sleep. The purpose of this day is to rest your legs so you go into the race energized.
You also need to fuel up properly. Eat foods that are easily digestible and hydrate. Drink lots of water or sports drinks.
Have Fun
If this is your first 10K, don’t worry about your time. Your only goal should be finishing the race!
Go enjoy yourself and have fun. Be proud of the training you have done and your accomplishment of crossing the finish line!