Content of the Article
10k at a glance?...ten kilometres is a distance accessible to most runners and perhaps the distance you run in the first races you participate in. If you've been preparing yourself thoroughly for a few months and the time has come, take note of how to train the days before a 10k, now.
Facing a new challenge at the moment of running always and in all circumstances requires a concrete training that allows you to achieve your goals. If you are a beginner, you may only want to fill those ten kilometers and reach the finish line, and if you already have them"mastered", you may be interested in progressing your brand by increasing your speed and power.
How to prepare for a 10k
There are different ways to train for a 10k, depending on your level. If you are able to fill at least four or five kilometers running, it will take you about eight weeks of training in perfect conditions, in which you will have to run a minimum of 3 times a week.
Your objective must be twofold: on the one hand, to increase your resistance, to cover the distance without problems and, on the other hand, to increase your speed by running to cover it as quickly as possible.
Especially in the last month, include in your workout rhythm changes, high intensity intervals, long runs on different surfaces incorporating slopes, circuit sessions, series in progression... many are the options to achieve a perfect set-up.
And how do I train in the days leading up to a ten-kilometre race?
The week before the test you must change your training procedure to a 10k to arrive in full rested form and with enough physical and mental energy. To achieve this, certain recommendations of the trainers for the sessions prior to the 10k are:
1. Reduce volume
The days leading up to the ten-kilometre challenge are not the best days to focus on long races that far exceed that distance. The last week you should leave your mileage in the middle or at most sixty percent that is, if you frequently run forty kilometers a week, cut it down to 20K. that last week. It's about training for maintenance purposes only and not for brand success.
2. Control the speed
It is a failure to attempt to achieve your top speed in the days leading up to the 10k race. For the final training sessions, choose a smooth race pace that is comfortable for you and that is always and at all times lower than your competition pace. If you want to include some interval of greater intensity, you can do it by running a little faster, but without exceeding in any case eighty percent of your speed. Running a hundred percent these last few days will only get you to the test exhausted.
3. Light and regressive training
You'll have time to do your best in the race. The days leading up to the 10K are not the best time to try to break records by risking an injury that ends your options. Focus on short series, not exceeding fifteen to twenty minutes, and going from more to less. You can, for example, do a first five-minute run at a great pace, followed by a run, a crossing or a rest, then another three-minute run (again a rest) and a last minute at the initial rhythm. Remember, you must finish any race with a few minutes walking.
4. Heating and recovery
They are always essential for the good development of the training previous to a 10k but they take singular relevance the days that precede to a race of ten kilometers. Convenient warm-up and proper restoration are basic phases of the training itself to ensure that your legs and muscles reach the test in the best conditions, without jerking, stiffness or discomfort.
5. Rest and enjoy yourself
Don't fall into the temptation of overtraining on the days before 10K. In addition to this, in the last week, take special care in your diet and in the indispensable hours of sleep and rest after exercise. Reduce miles and days of training while mentally preparing yourself to face the race as a challenge that you will above all enjoy.