Manual 10K Training (Beginner’s Training For a 10K Run)

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10K Training Schedule for Beginners

Race for Life Prepare for your event Getting ready for event day Getting ready for event day. Easy ways to prepare for your event If you're taking part in a 10k and you want to get into the spirit of things beforehand, you can start walking more in the run-up to your event with our top tips: 1. Want to run? Joining a 5k? If you're taking part in a 5k event, you don't need to do any training beforehand. This programme is for you if you consider yourself to be an advanced runner.

You will have already completed 10km 6 miles races before, perhaps following the Bupa beginner and intermediate training programmes. Our short survey takes just a few minutes to complete and will help us to improve our information. At Bupa we produce a wealth of free health information for you and your family. This is because we believe that trustworthy information is essential in helping you make better decisions about your health and wellbeing.

10km running programme

Our information is guided by the principles of The Information Standard and complies with the HONcode standard for trustworthy health information. We are also a proud member of the Patient Information Forum. How much physical activity should you be doing?

Take our physical activity quiz and test your knowledge about the importance of staying active. This information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals.


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10K Training: Plans, Tips, Advice And More

For more details on how we produce our content and its sources, visit the 'About our health information' section. Back to top Menu. How the programmes work All the training programmes have three key elements, which alter as you progress. Perceived effort levels. Easy runs These allow your legs to recover from hard efforts and prepare you for the next day of training.

HOW TO Run Your First 10k - Running Tips For A 10k Race

Steady runs These runs should be at a slightly challenging pace with an effort level of six to seven. Tempo runs Constant speed running is sometimes referred to as tempo running. As a beginner, your first few runs should be a mix of running and walking , then over time, and as you get fitter, aim to build it up gradually and slowly to keep the risk of injury low. This mix helps reduce the risks of pain, injury, and burnout while improving your training enjoyment. This program is 13 weeks long, but feel free to repeat some weeks if you need to.

If you feel like the plan is advancing too quickly for you, slow down and repeat a week or two. To stay safe and comfortable, start every session with 5 minutes of brisk walking as a warm-up.

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Another thing you can do t o stay injury free is to stick to a conversational pace. In other words, you should be pushing yourself at low enough level that you could keep a conversation without much huffing and puffing. Slow down and let yourself recover. More specifically, exercise within 65 to 75 percent of your maximum heart rate, which translates to a 6 to 7 on an exertion scale of 1 to Ideal cross-training exercises include biking, swimming, strength training, and yoga. All of these will help you build your endurance and stamina further. As a rule of thumb, take one day off every week.

Speaking for myself, I find that Sunday is one of my favorite days to do my long runs because I can take my time, without the pressures of work. My couch to 10K training plan incorporates a mix of low intensity running—or jogging, walking, and resting.


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Each week include one day of complete rest , which is crucial for recovery —regardless of the distance—and 3 optional days for walking or cross-training, which can help you on your feet without risking burnout. Keep going! This is where you start challenging yourself.