Congrats!
Whether you have already signed up for a race or not, you are here, considering it. And that takes bravery. So go you!
I ran my first 10k after I graduated college. I had not been a runner prior to that. I thought I was never going to be a runner. But there I was, having graduated college and for some reason decided to follow in my Dad’s footsteps and sign up for a race. I still remember how freaking proud I felt that day. I remember being at the starting line. I remember running up the long hill and just counting to 8 over and over in my head (dancer thing). I remember the glory of the post-race beer on the lawn near the lake where the race ended. I do not remember my pace or my finishing time. I also do not at all remember how I “trained” for that race, other than that I finally took myself on the roads that my Dad had so often run.
I’m actually having all the feels in real time right now as I write this because I don’t think I realized how much this meant to me. Or maybe I did, but I hadn’t told this story in this way. So thanks for listening.
My most recent 10k I had a time goal that I wanted to hit. Sort of. I had some trouble training, and if you want that story - check it out here and here. But my point is that many years later, I came back to the 10k distance with a whole different approach and a whole different goal. And both are a part of my journey.
The bottom line is that if you have any inkling of desire to line up for a 10k, go for it. Don’t do it because others say you should, don’t do it for social media, don’t do it for a time, do it for that post-race beer glory and the self pride.
I do believe that training can and should be individualized, that every single person is different, their journey is different, heck as you saw in me, different stages of life set my training different. However, I want to drop some tips below, as well as a sample week of training - to give you some tools and the idea of what this might look like.
Give Yourself Enough Time to Train
A quick way to become an injured runner is to jump into too much too fast. If you are a new runner, it may take some time before you can safely run 6.2 miles, and that’s okay. If you are a seasoned runner, well then you know that things take time. And that if you are aiming for a PR here, you know you’ve got some speedwork and strength training to do.
Include Rest Days
You can absolutely run a 10k without running every day. In fact, you will be much better off if you take rest days. You can easily train for a 10k while running 3-5 days per week. Rest days are where your power comes from. Those are the days that your muscles can adapt to the work you are putting on them, where they repair and strengthen. Do not underestimate the power of the rest day.
Get the Right Gear
First of all, the gear is the best part. Second of all, the gear is the best part. Third of all, the gear does actually make a difference in your comfort while running. Having the right shoes for your body will change the game. Finding clothing that is sweat-wicking, comfortable, and exciting will make this whole thing more comfortable and make you feel more like a badass.
Eat and Hydrate
Just because you aren’t running a marathon doesn’t mean that your body isn’t putting in the work. No matter how fast or slow you are running (or run/walking) fuel. your. runs. Hold on, let me say it louder for the people in the back - Fuel Your Runs! And then fuel again after your run. And then again when it’s snack time. And don’t forget to get those electrolytes in. Because those are how your muscles fire properly. While this is a discussion all of its own, it will absolutely affect your training. And your mood while training. So eat. And drink. And run merry.
Get Freaking Excited
Whether this is your first 10k or your tenth, you have goals! And you are going after them! Celebrate that!
Take a Look at this Week of Training
But know that every week of training will be slightly different, and every person’s training plan will be slightly different. Go ahead and schedule a free consult call, and we can get you your very own personalized 10k training plan.
Let’s run!
** The first week is a sample week for beginner (but not brand new) runners
The second week is a sample week for intermediate runners
If you are brand new to running, reach out and let's get you set up right
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