Running your first 10k? Here is how to do it!

The 10K (6.2 miles) distance is one of the most popular races to run. It is a good target for those who have done a 5K race, but don’t feel they’re quite ready to take on the half-marathon.

The Innovation Sports have created a training schedule to help you prepare for your big day. We have given you a good time frame t0 get ready and scheduled in a 9 week plan. The training assumes you can do some running, if you are a complete beginner; please refer to our 5k plan.

 

Important points to remember

“Remember to get increase your carbohydrate intake during the week and get a good night’s sleep”

Some tips to remember are:

– Always ease your way into your run with an easy jog for 5-10 minutes and finish offwith a fast walk or light jog.

– Cross Training (CT) is a great way to compliment your rest day

– Try to improve your diet, implementing carbohydrates and protein.

– Please remember rest is just as important as training so USE your rest days!

– Find a good pair of trainers that support your feet. Find a recommended running shop and they will put you in the right direction.

– Work a good stretch routine into your running week. Your muscles will feel the benefit.

– Resistance (weight) training will really help your running. Speak to a good Fitnesstrainer for some advice. As a general rule, your long run will take place on a Sunday as this is the mostpopular day for most races, including the Innovation Sports race series!

Week 1

Day 1 – Rest/stretch

Day 2 – 1.5 km run (comfortable pace)

Day 3 – 25 mins CT (bike/cross trainer/swimming) or Rest

Day 4 – 2 km run (comfortable pace)

Day 5 – Rest

Day 6 – 20 minute light run or CT (easy pace)

Day 7 – 2.5 km run

Week 2

Day 1 – Rest/stretch

Day 2 – 2.5 km run (comfortable pace)

Day 3 – 30 mins CT (bike/cross trainer/swimming) or Rest

Day 4 –2.5 km run (comfortable pace)

Day 5 – Rest

Day 6 – 20 minute light run or CT (easy pace)

Day 7 – 3 km run

Week 3

Day 1 – Rest/stretch

Day 2 – 3.5 km run (comfortable pace)

Day 3 – 30 mins CT (bike/cross trainer/swimming) or Rest

Day 4 –3.5 km run (comfortable pace)

Day 5 – Rest

Day 6 – 25 minute light run or CT (easy pace)

Day 7 – 4 km run

Week 4

Day 1 – Rest/stretch

Day 2 – 4.5 km run (comfortable pace)

Day 3 – 30 mins CT (bike/cross trainer/swimming) or Rest

Day 4 –4 km run (comfortable pace with a quick final km)

Day 5 – Rest

Day 6 – 25 minute light run or CT (easy pace)

Day 7 – 5 km run

Week 5

Day 1 – Rest/stretch

Day 2 – 5.5 km run (comfortable pace)

Day 3 – 30-45mins CT (bike/cross trainer/swimming)

Day 4 –4 km run (comfortable pace with a quick final km)

Day 5 – Rest

Day 6 – 30 minute light run or CT (easy pace)

Day 7 – 6 km run

Week 6

Day 1 – Rest/stretch

Day 2 – 6 km run (comfortable pace)

Day 3 – 35 mins CT (bike/cross trainer/swimming)

Day 4 –4.5 km run (comfortable pace with a quick final km)

Day 5 – Rest

Day 6 – 30 minute light run or CT (easy pace)

Day 7 – 7 km run

Week 7

Day 1 – Rest/stretch

Day 2 – 5 km run (comfortable pace)

Day 3 – 30-45mins CT (bike/cross trainer/swimming)

Day 4 –4 km run (good pace with a quick final km)

Day 5 – Rest

Day 6 – 35 minute light run (easy pace)

Day 7 – 8 km run

Week 8

Day 1 – Rest/stretch

Day 2 – 6 km run (comfortable pace)

Day 3 – 30-45mins CT (bike/cross trainer/swimming)

Day 4 –5 km run (comfortable pace with a quick final km)

Day 5 – Rest

Day 6 – 40 minute light run (easy pace)

Day 7 – 9 km run

Week 9

Day 1 – Rest/stretch

Day 2 – 7 km run (comfortable pace)

Day 3 – 30-45mins CT (bike/cross trainer/swimming) or Rest

Day 4 –4 km run (comfortable pace with a quick final km)

Day 5 – Rest

Day 6 – Rest

Day 7 – RACE DAY!

Related Post
Innovation Sports host Land Aid Event!
The Innovation Sports Running Experience!
10 top tips to smash through your PB
Personal Training
Comments

Leave a Reply

Your email address will not be published. Required fields are marked *