So you’ve booked your first 10k race, now where to start? We get 5 top tips from running coaches Running With Us.
1. First of all, have a plan!
Having a plan not only makes your training specific but it gives you accountability and structure to your week.
Make sure the plan you choose is realistic to you and your lifestyle. We all lead busy lives with family and work, make sure you can dedicate the required time in the week to get your runs done. There is no right or wrong amount of time to run in the week, some people run a few times a week, others can run more depending on their lifestyle and experience. What’s more important is the consistency.
2. Give yourself patience
Training takes time to bed in and how you feel in three to four weeks down the line, will be a lot different to how you feel now. Consider giving yourself an easier week every 4-5 weeks to allow your body to adapt to the training load.
3. Avoid the ‘terrible too’s’
Too much, too fast, too soon – doing too much, too soon could result in injury or overtraining, allow the training to progress gradually at a sensible pace.
4. It’s all about balance!
Rest and nutrition are just as important as the training itself, eat well, hydrate well and sleep well
throughout your training. Snack well throughout the day, as runners you need to graze little and often, avoid getting hungry and avoid getting too full.
Maintaining your sugar levels will avoid those energy slumps in the day, this will mean you hit every training run as fuelled as possible. Take a look at HIGH5’s range of energy bars which are great for snacking on. Also, refuel well after your run, a carbohydrate and protein mixed drink will allow you to get all the nutrients you need in straight away.
5. Get used to effort!
Working to perceived effort is a great and accurate training tool. Within your 10k training you will need a good mix of easy paced runs and threshold runs, these will build endurance and speed in the run up to your race.
An easy effort is an effort that is conversational, use this as an opportunity to run with a friend perhaps. Don’t work too hard on these runs and make them enjoyable and consider them ‘time on feet’. Threshold efforts are what we call a ‘controlled discomfort’ effort – you’re working hard but in control of your speed, right at the ‘threshold’ of working really hard!
Work to time and consider your first block of threshold to be 3 minutes which you can build on each week, 4 minutes, 5 minutes etc. A 45 minute threshold run could be made up of 5 lots of 5 minutes at threshold effort with a 60-90 second jog recovery between the efforts for example.
Make sure your first 10k is one to remember, enjoy the race! Get well prepared the night before and the morning of your race. Be sensible in those first few kilometres with your pace to ensure you finish strong! Good luck!
ABOUT THE AUTHORS:
Running with Us offers bespoke endurance coaching, training camps, sports consultancy, as well as personal and group training to runners, cyclists and triathletes. Experts in endurance coaching, the team has over 40 years’ coaching experience, they have been coaching editors for both Runner’s World and Men’s and Women’s Running Magazines, and coaching consultants to the UK’s foremost online running community – The Running Bug. For more information visit their website.