How to Prepare for your First 10K
When you stand at the starting line, the end of your first 10K can seem an awfully long way away. Trust me, I’ve been there, and I remember how daunting it can feel – but do not fret.
If you put the challenge into perspective and prepare properly, just like magic the distance starts to shrink. What once seemed impossible becomes routine much more quickly than you might think.
Take these tips from an experienced runner about how to tackle your first 10K… and you’ll be sprinting for the line in no time.
Endurance comes in stages
Start by running a couple of miles, then 5K, and then 7K before hitting the magic 10K mark not too long before your race. Don’t let your fitness peak too early. Gradually increase your distances and you’ll feel much stronger on race day.
Bring interval training into your routine
Alongside endurance, speed really does matter when it comes to running as speed training provides a huge boost to general anaerobic fitness. Set aside one run per week where you mix up single-pace miles with 100-metre sprints. Include five or six sprints and go all out when you run them.
Have a strategy in mind for the big race
No matter how well you prepare, if you start a race at an unsustainable pace, you’ll suffer soon enough. So, set yourself time check-points for the event and practice hitting them during your practice runs.
Don’t feel the need to set the bar too high; You’re a novice runner, and your expectations should be modest. Just run the race your body can handle – and with this attitude, you’ll probably surprise yourself!
Stay disciplined and focused; 10K is a long way for first-timers. However, if you build strength and speed and visualise your race beforehand, the distance will fly by.