10 Tips for a 10k

Published: March 1, 2020

Rock the Block Run Greenwood Indiana

By Monica for RTBR

If you’ve been running 5k races for a while you might be looking for some new challenges and a 10k race is the perfect next step.

Find a training plan

Training plans are helpful for runners and walkers at all levels. These plans help keep you on track and plan your workouts accordingly for bigger races. For a 10k race, you want to start thinking about your training 3-4 months in advance. Focus on a training plan that includes easy runs, interval training and long-distance running.

Start with a warm-up

Warming up before your workout helps to prepare your body for your run and helps prevent injuries.

Combine runs with cross-training

Mix up your activities to help improve your running goals. Some cross-training ideas include biking, swimming, walking, lifting weights, elliptical and yoga. If you’re only focused on running then you’re more likely to injure yourself.

Speedwork

When training for a 10k, you’ll want to add in some interval runs. Combine intervals of fast running and slow running. Alternate between easy and hard running. Check out our Five Workouts to Incorporate Into Your Training post for more ideas.

Incorporate strength training

Adding some weight lifting to your routine will help build muscles and help prevent injuries. Be sure to do exercises that work both upper and lower body as well as your core.

Work your core muscles

When you work your core muscles, you’re working more than just your abs. You’re also working hamstrings, glutes, hips, lower back and obliques. Find some helpful core exercises for runners at Active.com.

Surge the hills

Hill repeats will help build your endurance and strength. Running hills during your training will also help prepare you for Rock The Block’s 10k race!

Go the distance

Longer runs are an important part of training as you prepare for longer races. For 5k races, you want your long run workouts to be around five or six miles. For 10k races, you want your long runs to be nine or 10 miles. A good way to increase your mileage is by adding a half-mile to your longest run.

Taper closer to the race

One to two weeks before the race begins to decrease your mileage and how hard you’re training.

Complete a test run

Prepare for your race the week before. Spend some time thinking about your race pace. Run one last hard run to prepare your muscles for race day. Then be sure to plan out everything from dinner the night before to what you’ll need for race day.