Managed to get to 5k and you want to take things to another level and run 10k? Here is a simple, easy-to-read 10k Running Guide which will help you reach your running goal.
So, you managed to finish 5k runs smoothly and you are in great shape. Now, you want to take things to the next level and want to improve and make it to 10k. Here is how you can do it.
Go step by step
The gradual adaptation is the key to increasing endurance. You managed to do this in preparation for your 5k runs, so it is important to do the same again. Increase the speed and length gradually and step by step. Endurance will improve slowly but surely. Record the distance and duration of every day, even 1 kilometre or 10 minutes more can stimulate you on a psychological level.
Create Yasso 800s program
Yasso 800s program consists of 800 meters running at a fast pace, followed by 400-meter ‘resting’ while still running but at a very slow pace. This is repeated until the daily distance goal is achieved. The first two weeks you should not repeat it for more than 4-5 times, and by the fifth week looking to get up to 10 repetitions.
Implement 1 Long Run a Week
In your first week, this long run should be no more than 30-40 minutes, while in your 5-th or 6-th week you want this run to be up to 50 or 60 minutes.
Train slowly in order to reach better results. Slow running makes you less prone to injury, and the probability of getting injured is higher in the 10k runs. For each training, first, stretch and warm up a bit with a few laps before you start the actual running session. The secret is to train and then run target with 80% of the speed. Running 80% of your speed capacity is much easier and allows you to run out much longer distance and without injuries.
Intensify the workouts and increase the rest
If you run medium to high intensity for 3 days a week, run 2 at an easy pace, and keep at least 2 days to relax and rest. However, make these 3 days (medium to high intensity) really count as a good training. Proper and quality men or women running clothes would be of great help, so try to purchase all of the needed clothes and accessories for running.
What should you do: start by running for 20 minutes with 70-80% of your maximum speed, and then each week increase that with 5 minutes more. Do it for 8 weeks and try to increase the suggested time to 40 minutes. This can improve your record and help you achieve 10k. Use this training technique only once a week for 8 weeks, but rest for 1 day after you implement this training.
Don’t forget to stretch!
You did a long tiring run and all you want to do is get home faster to rest! This is a mistake; you should stretch for 5 minutes before going home. Stretch your quads, glutes, hamstrings hip, flexors and calves after each run because it will prevent injuries and make you more flexible.
Usually, an 8-week program is enough to get from 5k to 10k. Simply implement all tips here and you’ll get to it rather quickly. With the proper running clothes and equipment, and the proper diet, training program, techniques and patience you will get to your goals fast and easy.