First 10k ? Training from 5k to 10k – please read


 

Not Run a 10k Before …..

If you’ve done your Rushmoor Parkrun, Alice holt Parkrun or Frimley lodge Parkrun a few times you might be thinking that you’d like to step up to the Rushmoor Wellesley 10k. It’s only natural for some people to be slightly anxious about taking the next running step but if you’re at all worried about making the jump up in distance, you really shouldn’t be.

I have no doubt that if you can Complete a 5k you will be able to run a 10k. You just need to make sure you pace yourself and don’t be scared by the distance. Your first goal should be to complete the 10k without focusing on how quickly you can run it. If you can walk/run a 5k in less than 40 minutes you will be able to complete a 10k. Ideally you should be able to run 35 minutes non-stop relatively comfortably in order to start ‘racing’ a 10k.

Depending on the amount of running you’re doing you should start to increase your runs, either in time and/or distance in preparation for the 10k. Set yourself a target to run a 10k in 6-8 weeks’ time, as that will give you ample time to increase your training runs and build on the 5k fitness you already have. After about 4 weeks of increased miles it might be an idea to run a 10k in training, not as a race but just so you can get an idea of the distance.

A good way to do this would be to do 2 laps of a regularly run 5k route. That way you can run with people for at least 5k and then carry on and finish the 10k. Remember though it is NOT a 5k race, it is a 10k training run! Don’t be tempted to run too fast for the first half, because you need to get a positive experience from just running the distance. Start off nice and conservatively and build into the run. If you’re still feeling good and strong at 7k, then maybe you can start pushing on a little. The faster you can run a 5k the easier a 10k will feel at a slower pace for double the distance.

Remember you don’t need to double what you’ve been doing in 5k training in order to run a 10k, because that would lead to overtraining and tiredness, You just need to increase the runs slowly 1k per week and focus on running 9k once in training and even then, that can also include the distance you run in warm up and cool down during a session.

You need to be smart and listen to your body. The 10k is one of those distances where pacing is crucial, in fact probably even more so than a 5k. If you go off too fast in a 5k run there is not too far to go when you get Really tired. In a 10k there really could be some way to go if you end up hitting the wall before halfway.

Remember, if you can run 10k in training no matter how slowly, you will be able to run a 10k race.
On race Day at the Rushmoor Wellesley 10k there will be marshals or other runners to help you along, dedication and pre-race nerves will get you through!

Remember the final crowds will cheer you on and a massive sense of achievement will be felt.

Good luck and remember to enjoy it! Enter now 

© Rushmoor Wellesley 10k