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How To Run A 10k! | 10k Training Run Plan - YouTube
Channel: Global Triathlon Network
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(whooshes)
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- Now today, we're going to be helping you
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step up from running 5K to 10K.
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- Yeah, you may well have
a 10K run on the horizon
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so we're going to take
you through what you
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need to complete it step by step.
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(mellow music)
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- When you first start running everything
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is geared towards the
5K and even though it
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can be a struggle to run five minutes
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let alone 10 minutes before you know it
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you're running 5K without stopping.
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- But what happens next?
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You've mastered the 5K so
now we're on to the next
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challenge, the 10K,
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but the idea of doubling the
distance for something that
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you've worked so hard to conquer
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previously can seem quite daunting.
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- Yes, and the 10K race is a really fun
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and rewarding distance to train for.
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It's not going to take over your life,
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but you're going to see some
huge improvements in your
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fitness through that process.
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But before we give you a
training plan here are our
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tips for progressing to the 10K distance.
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(upbeat rock music)
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- Building up to a 10K can it take time so
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try not to do too much too soon
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and rush ahead with things.
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If you'd set out trying
to run too far, too soon,
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you could not only run
the risk of an injury,
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but also shattering your confidence
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and enjoyment of running all together.
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- Training for a 10K can be achieved in
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three or four runs per week,
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but do make sure that you're
leaving enough time in
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between those sessions so you can
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recover, repair, and adapt.
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As that 10K approaches
your training is going to
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start tapering off in
frequency and in duration,
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so you're feeling as fresh
as possible come race day.
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So don't be tempted to
squeeze in extra runs
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or more time on your feet.
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If you follow this plan
you are going to be ready.
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Trust us.
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- And there's also no harm in adding an
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alternative form of cardio work to your
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current training plan.
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This is not only a great way
of mixing things up and making
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your training a little
bit more interesting,
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also allows your muscles time to recover,
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and also reduces the risk of injury,
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if that is something you're prone to.
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And swimming and cycling are
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great examples of this,
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where less impact is involved.
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- So easy to neglect your body
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when you're training for a 10K,
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but make sure that you stay
on top of your stretching.
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We always advise stretching your quads,
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your glutes, your hamstrings,
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and your calves when
your muscles are warm.
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Now not only is this going to help
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to prevent injury but
it's also just going to
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make running all that more enjoyable.
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- As something you're
going to see popping into
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our plan each week is a long run,
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and we really do try
recommending to fit in at
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least one if not two longer runs per week.
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This is just a great way of
building up that muscular
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and cardiovascular endurance
ready for your 10K.
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- Well, on that note let's run you
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through a tried and tested training plan.
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Now this plan is designed for beginners
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simply looking to complete
10 kilometers comfortably.
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That said, by following this plan
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and building things up gradually
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you may end about to
be surprising yourself
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with how well and how comfortably you
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complete 10 kilometers by the end.
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- Yes, so we have put
together an eight-week
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training plan with three sessions per
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week which we've scheduled for Tuesdays,
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Thursdays, and Sundays,
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leaving Mondays, Wednesdays,
Fridays and Saturdays
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as your rest days.
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Of course you can reject
that session structure
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to fit whatever schedule you have,
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but do be sure to leave enough
time for recovery so that
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you can be ready for those runs.
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And in fact, you're going
to be able to download a
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link to a PDF of this training plan
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which is down there in a link in
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description below this video just now.
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So in week one our
first session on Tuesday
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is a simple 30 minute easy run,
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but feel free to jog walk throughout this
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if you like.
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Keep it to a nice
conversational pace if possible.
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On Thursday another 30 minute
easy run at a similar pace
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and then we'll finish
the week with a longer
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target distance run on the Sunday.
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This week we'll start with just the three
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kilometers, still at an easy pace and try
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to keep running throughout
the whole distance.
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Week two will also consist of a
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30-minute easy run on
both Tuesday and Thursday,
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but this week we'll bump
the Sunday run up slightly
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to five kilometers.
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Week three starts with another
30-minute easy run on Tuesday
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but on Thursday we will
introduce an interval session.
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This is just 20 minutes in total,
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consisting of a six-minute
easy run to warm up,
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then into eight minutes continuous,
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has 20 seconds hard running,
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followed by 40 seconds easy running,
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and then six minutes easy
running to warm down.
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And then rounding out the
week with another 5K easy run
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on the Sunday.
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Week four an easy
40-minute run on Tuesday,
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30 min easy run on Thursday
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and then a six kilometer
easy run on Sunday.
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Week five an easy
40-minute run on Tuesday,
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and a 30-minute interval run on Thursday.
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This time to a 10 minute warm-up.
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Five lots of one-minute hard
followed by one minute easy
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and then finishing with
a 10 minute warm down.
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Then we're going to up the Sunday long run
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to seven kilometers, nice and easy.
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Week six, an easy
30-minute run on Tuesday,
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a 40-minute easy run on Thursday
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and then a longer eight
kilometer run on Sunday.
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And then for week seven
we have a 40 minute
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easy run on Tuesday
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and then a 40-minute
interval run on Thursday.
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Now for this interval run we want to start
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with a 10 minute warm-up and then into a
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continuous eight minutes
as 20 seconds hard,
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followed by 40 seconds easy.
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Job for four minutes
after that eight minutes
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and then try to repeat that same eight
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minute block again,
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but don't worry for the
pace falls off a little,
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just try to keep the effort
there and then warm down
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for 10 minutes nice and easy.
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Then to finish the week
with a slightly shorter
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long run as we are just
a week away from 10K,
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this week we're just going to do
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a six kilometer run on the Sunday.
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And then into week eight,
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which is race week, we have a
30-minute easy run on Tuesday,
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20 minute easy run on Thursday
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and then it's time for the big dance.
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The weekend.
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- So there it is, that
is your training plan
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for stepping up from 5K to 10K
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and don't forget there is a link
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to the PDF for this plan
in the description below,
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so we'd suggest that you
print that out and stick it up
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somewhere at home where
you can see it every day.
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- Yeah, best of luck to you,
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and don't forget you can like this video
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and subscribe to the channel
if you don't do so already,
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do that by just clicking on
the globe on screen right now,
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but if you've been watching this
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and in actual fact need to
focus on actually running
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a 5K first, well we do have a video
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for 5K for your first time,
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watch that by clicking just down here.
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- And if you want to see a
video about how to choose a
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running shoe you can find that here.
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