How to run 10 km? All stages up to the race!


When we wish progress in a disciplinethere is nothing better than setting yourself a realistic goal. In running, one of the first challenges for runners is the famous 10km. Difficult, but widely accessible, this stage will be ideal for learning to manage your effort and optimize your performance. To accompany you in this adventure, I have prepared a guide that will allow you to progress in running and to reach the symbolic stage of 10km.

What to do to get started in 10 km?

training 10km race running

The sporting challenge is ideal for motivate yourself and progressbut it requires rigor, it is not enough to run blindly every day.

Anyway, I strongly advise against it, because very bad for the joints and the mind.

The best thing is to prepare intelligently by following these few tips.

Know your current strengths and limitations

We always try to do better than others, or at least as well. And it’s normal, it’s even human. Only, it is a fact, we are not all equal and do not all have the same physical abilities.

Some will naturally have a very good stamina while others will be able to run really fast. This does not, however, preventachieve its goals. The secret is training and above all progressiveness. Nothing will happen overnight, so you have to be able to know yourself.

This implies two things:

  • know your strengths;
  • and above all, its weaknesses.

Learning and revealing your abilities allows you to better adapt your training while lightening your mind. Beyond the challenge, jogging should remain a pleasure and not a source of additional stress.

To realize your abilities and build an adapted program, you will have to ask yourself certain questions, such as:

  • What is my physical condition ? Beginner, expert or sedentary? This will give you an idea of ​​where to start;
  • What are your current limits ? We are talking here about the distance or your pace during your outings (if you already jog);
  • What is your Maximum Aerobic Velocity (MAV) ? This is one of the most important parameters when you want progress in running, because it allows you to know the maximum intensity of the effort that can be provided. Thanks to this, we can have a precise image of its capacities and a perspective of its evolution.

Prepare a training plan

training run 10 km goal

Once its assets and its limits have been defined, it is necessary to prepare for its training. There are several tips for this:

  • Understand what to work on : when you want to run a 10 km, you will mainly try to improve your cardio and your running technique.
  • For cardio: This involves improving your breath, controlling your heart rate and pace. All this will allow you to orient the exercises of the program so that they are adapted to your objective. For example, setting up split training sessions of a few tens of minutes will improve your endurance over longer distances.
  • For the stride: You have to strengthen your foot, your ankles, your calves, your running posture with your chest high, your hips high, and your midfoot landing.
  • Cut out your training program : by dividing the program into stages and sub-objectives, you accumulate small victories which give confidence. You’ll be much more motivated and you’ll avoid a boring routine that could put anyone off. Also remember to give yourself breaks to preserve your body from the sustained rhythm that you impose on it.
  • Impose a deadline : it allows you to bring something concrete. It can be a simple date or even a registration for a race for example. This tip keeps you focused and motivated throughout your training plan. Of course, you have to stay on something realistic. It’s no use putting pressure on yourself.

If you find it difficult to build your own training plan, my advanced running program can be a great alternative.

performance running program

It brings together all the elements you need to progress with a detailed program, muscle building videos adapted to running, but also a whole bunch of tips and advice from the pros.

We worked with Tom Queguinersports coach specializing in running, triathlete and seasoned marathon runner.

Adjust your diet

Yes, progress also depends on food. It’s well known, your body is a machine and to make the most of its capabilities, you need to give it the best fuel. For this, two rules are essential:

  • Consume quality raw products : they are super nutritious. They will provide you with far more nutrients and energy than any commercially processed food;
  • Respect the balance of your macros : running 10 km requires energy, so make sure you eat enough to make your muscles work, but also so that they can recover after the effort.

Adopting a diet that is not in line with the goal that we have set is to put a spoke in the wheels and move a little further away from our goal.

Stay focused on your goal

With progressiveness comes constancy. What will make you successful is stay focused on your challenge. Without putting pressure on yourself, staying diligent will allow you to move mountains, whatever your level.

We then avoid playing against the clock and focusing on others. We take time for ourselves and we listen to each other.

We are progressing slowly, week after week, we don’t deprive ourselves, but we stay focused on the elements that allow us to achieve our goal. With this motivation and a little time, the results can only be positive, I guarantee it.

How to manage your 10 km?

management long run rest feeding

That’s it, training is over and the day of the 10 km has arrived. It’s time to take stock of all the effort and journey you’ve made so far. For ensure maximum performancehere are some tips.

Rest the night before

Before a 10 km run, it is absolutely essential to to rest. Leave your muscles alone and relax. If you’re not at your best on D-Day, you’ll never be able to give the best of yourself.

Worse, you may not see the real results of your efforts. Of course, depending on your level, recovery will not be the same.

However, you must give yourself at least 24 hours before your race to rest. You will see, you will feel lighter on the day of the run. Personally, I hardly do any sport 2 days before a race.

And the week before: these are fairly light workouts, just to stay active. You don’t “progress” the week before a race. On the contrary, we are looking for the right recovery.

Drainage or deep tissue type massages can also be interesting.

No alcohol or ultra-processed food the week before a race!!

Adjust your diet

As you have understood, diet is not a parameter to be neglected, especially when you have a specific sporting objective.

Running 10 km is not nothing, and it will be necessary to give a maximum of fuel to your body so that it follows you. For that, we do not deprive ourselves of eating before running (max 2 hours before the race) and we favor:

  • Foods rich in carbohydrates (rice, pasta, quinoa or muesli for example), to fill up on energy;
  • lean proteins (white fish, egg or chicken for example), to nourish the muscle.
  • Foods rich in vitamins and minerals: fresh fruits and vegetables cooked or raw according to your preferences.

On the other hand: just before the race we avoid as much as possible foods high in fat and fiber (even fruits, vegetables) which are difficult to digest and which may disturb you during your run.

Generally, we implement these recommendations at least 48 hours before the race we are preparing for. This allows the body to refuel and be in optimal condition on D-Day.

Finally, we don’t run on a full stomach. We give our body time to digest easily before imposing an intense effort on it. That is to say, breakfast minimum 2 hours before the race.

Run the 10 km at your own pace

I know very well that the adrenaline produced by a race can be important and give wings, but you have to control yourself and not get carried away by the excitement.

Remember that the goal is to complete the 10 km. This is what you trained for.

Do a good running warm-up, take the time to breathe well and relax. Then, keep the pace you’ve developed through training.

Remember the feeling of heavy legs of the last kilometers and the last minutes. If you overestimate your cadenceit could well appear too quickly, making the race much more complex than in training.

Do not get the wrong objective and do not try to beat a time record, especially to start. Speed ​​work requires a specific activity and steps to follow. It’s another workout.

We rehydrate and enjoy the moment

Last advice, and not least, maintain good hydration throughout the race. Before, hydrate yourself well, during, limit yourself to a few small sips and after the race, drink, drink, drink (water of course). These good habits will allow you to stay focused on your run and recover well once it ends.

Once the race is over, walk quietly, stretch and above all be proud of the journey you have made.

Take the time to breathe and don’t forget to congratulate yourself!

Your questions on this topic


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