Ten Tips to Help Master the 10k – part 2
Hi there, and welcome to the Mohsin Salya blog.
The 10k should be celebrated as it’s a great distance, whatever your level. It’s a great progression for those who have completed a 5k and a challenge for marathon runners due to the change in pace.
In my last post I shared five fantastic tips for mastering the 10k which came from a guest post by Laura Norris, a certified running coach, on bloglovin.com. In this post I will run through the remaining five tips giving you everything you need to train for a 10k, regardless of ability.
6 – Building strength
Yes, you’ll need plenty of strength from your leg muscles for running. The stronger your legs, the faster and longer you’ll be able to run, but it’s not all about your legs. Having a strong core and upper body will strengthen your overall form, and improve your running technique too. Laura recommends including at least two days of total strength training in your 10k training prep – and I agree!
7 – Tempo run
What is a tempo run you might ask? A tempo run is one that is at a slightly slower pace and a shorter distance, usually 3-5 miles. Laura explains that there are two main forms of tempo run. Either using cruise intervals of 1-2 miles or completing a continuous 3-5 miles each at a tempo pace.
Providing further guidance she says “If you run 3-4 days per week, devote one day to speed work and alternate each week between a tempo run and faster speed intervals. If you run 5 or more days a week, you can include both tempo runs and faster intervals each week, as long as you include an easy run or rest day in between them.”
8 – It’s not all about speed
Slow your training down. I know we have mentioned tempo runs and speed workouts but these should only make up part of your training as you risk injury or burn out if you complete these every day.
It is recommended that 80%+ of your training is actually done at a slower pace than you expect to run in the final race! Completing the majority of your training at a slower pace will ensure you push yourself harder in speed workouts and improve your overall performance.
9 – Pre race meal
Completing a 10k does not require a great deal of meal planning or carb-eating as it will not deplete your glycogen stores or strip you of all your energy – although it may feel that way!
On the flip side, don’t try to complete the run on an empty stomach. You should aim for a normal size meal which isn’t too carb heavy, as this might actually weigh you down.
10 – Celebrate every run
Whatever the distance, every run should be celebrated. Whether short and fast or long and well-paced, each one is an individual accomplishment.
Marathon runners may think it’s ‘just a 10k’, but by increasing the pace and setting personal goals, a 10k can be just as difficult as a marathon! Your mentality is very important when training for a running event.
And there you have it, 10 great tips on how to master the 10k!
Until next time,
Mohsin Salya
