If you’re gearing up for a 10k, you probably wonder how many miles you should log, when to squeeze in speed work, and what to eat before race day. The good news is you don’t need a crazy schedule or fancy equipment. A solid plan, a few easy habits, and a bit of patience will get you to the finish line feeling strong.
Start with three to four runs a week. Two easy runs (3‑5 km) keep your legs loose and build a base. Add one “tempo” run where you run a little faster than race pace for 20‑30 minutes. Finally, toss in a longer run (8‑10 km) once a fortnight to boost endurance. Keep the long run at a comfortable pace; you’re training stamina, not speed.
Rest days matter just as much as running days. Use them for gentle stretching, foam rolling, or a short walk. Recovery prevents injuries and lets your body adapt to the training load.
Speed intervals are the fastest way to improve race pace. Try 400‑meter repeats: run 400 m at a hard effort, then jog or walk 200 m to recover. Start with four repeats and add one each week up to ten. If a track isn’t handy, use any flat stretch and count your steps.
Strength doesn’t require a weight room. Do body‑weight moves like squats, lunges, and planks after your easy runs. Three sets of ten squats, ten lunges per leg, and a 30‑second plank will make your legs more powerful and help you keep good form when you get tired.
Don’t forget shoes. A pair of well‑fitted running shoes with enough cushioning reduces impact and improves efficiency. If you’ve logged over 500 km in your current pair, it’s time for a new set.
Fueling for a 10k is simple: eat a balanced meal with carbs, protein, and a little fat about two to three hours before you run. A banana with peanut butter or a slice of toast with eggs works great. During the run, water is usually enough unless it’s hot—then a small sports drink can keep electrolytes in balance.
Finally, keep a short training log. Jot down distance, pace, how you felt, and any aches. Over weeks you’ll spot patterns, see progress, and know when to back off a bit.
With a steady routine, a splash of speed work, and the right shoes, you’ll be set to crush that 10k. Trust the process, listen to your body, and enjoy the runs – the results will follow. Good luck and happy training!
Thinking of running a 10K but only ever gone three miles? This article spells out whether that's possible and what to expect. You'll get real-world advice on stretching your mileage safely, how to adjust your training, and what happens to your body when you go further. Real tips from runners who’ve faced the same challenge. This isn’t just general advice—it’s practical, honest, and based on what actually works.