Tips for running 10km

by Adri谩n Rojas on April 13, 2023

Hello goodroller!

Here are some tips if you are starting to run and your goal is to run 10km:

  1. Set a realistic goal: The first thing you should do is set a realistic goal in terms of time and distance. If you've never run 10km before, don't try to do it in a week. Establish a training plan that allows you to gradually increase distance and speed.

  2. Plan your workouts: Plan your workouts in advance, establishing the days you're going to run and the necessary breaks. Regularity in your training is essential to avoid injuries and improve your resistance.

  3. Perform warm-up and stretching exercises: Before starting to run, it is important to perform warm-up and stretching exercises to avoid injuries and prepare the body for physical activity. Spend a few minutes stretching your leg and core muscles.

  4. Improve your running technique: Running technique is essential to prevent injuries and improve your speed and endurance. Learn to run with correct posture, with an upright torso and relaxed shoulders. It's also important to keep your stride short and quick.

  5. Include interval training: Interval training is a great way to improve your endurance and speed. Alternate periods of intense effort with periods of active recovery to improve your cardiovascular capacity.

  6. Strengthen your body: Muscle strengthening is essential to improve your running technique and prevent injuries. Spend time strengthening your leg, core, and arm muscles with exercises like squats, lunges, and pushups.

  7. Maintain a healthy diet: Diet is essential to maintain good health and improve your sports performance. Make sure you eat a balanced diet that includes carbohydrates, protein, healthy fats, and vitamins and minerals.

  8. Rest and recover properly: Rest is essential to allow the body to recover after workouts. Make sure you get enough sleep and take time for active recovery, like gentle stretching or yoga.

In short, achieving a 10km run requires dedication, effort and patience. Follow these tips and you will be on the right track to reach your goal. To run has been said!

Also, we leave you a training plan if you haven't designed yours yet 馃槃

Week 1:

  • Monday: Rest or easy 30-minute walk
  • Tuesday: Run 3km at a comfortable pace
  • Wednesday: Strength training (legs, core, arms)
  • Thursday: Run 4km at a comfortable pace
  • Friday: Rest or easy 30-minute walk
  • Saturday: Run 5km at a comfortable pace
  • Sunday: Rest or gentle stretching

week 2:

  • Monday: Rest or easy 30-minute walk
  • Tuesday: Run 4km, including 4 1 minute fast pace intervals with 1 minute active recovery
  • Wednesday: Strength training (legs, core, arms)
  • Thursday: Run 5km at a comfortable pace
  • Friday: Rest or easy 30-minute walk
  • Saturday: Run 6km at a comfortable pace
  • Sunday: Rest or gentle stretching

week 3:

  • Monday: Rest or easy 30-minute walk
  • Tuesday: Run 5km, including 5 1 minute fast pace intervals with 1 minute active recovery
  • Wednesday: Strength training (legs, core, arms)
  • Thursday: Run 6km at a comfortable pace
  • Friday: Rest or easy 30-minute walk
  • Saturday: Run 7km at a comfortable pace
  • Sunday: Rest or gentle stretching

week 4:

  • Monday: Rest or easy 30-minute walk
  • Tuesday: Run 5km including 6 1 minute fast pace intervals with 1 minute active recovery
  • Wednesday: Strength training (legs, core, arms)
  • Thursday: Run 7km at a comfortable pace
  • Friday: Rest or easy 30-minute walk
  • Saturday: Run 8km at a comfortable pace
  • Sunday: Rest or gentle stretching

week 5:

  • Monday: Rest or easy 30-minute walk
  • Tuesday: Run 6km, including 7 1 minute fast pace intervals with 1 minute active recovery
  • Wednesday: Strength training (legs, core, arms)
  • Thursday: Run 8km at a comfortable pace
  • Friday: Rest or easy 30-minute walk
  • Saturday: Run 9km at a comfortable pace
  • Sunday: Rest or gentle stretching

Week 6:

  • Monday: Rest or easy 30-minute walk
  • Tuesday: THE TIME HAS ARRIVED... GO FOR THE 10KM !

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