5 Training Techniques For Your Best Ever 10K Race
Not long now til the Windsor 10K! Here are 5 must-try training techniques for your best ever 10K race.
Measure out a 1km stretch of road, trail or running track. After warming up, run 6 x 1000m at your ideal race pace, with a 2 minute recovery walk/jog between intervals. Not sure of your race pace? Take your ideal or expected finish time and divide by 10. So if you’d like to run the Windsor 10K (or whichever 10K race you’re doing) in 50 minutes, your 1000m interval time is 5 minutes.
A running track is a great training tool for 10K races. If you have access to one, or if your running club offers track sessions, make the most of them. Just one track session per week between now and the race will work wonders for your pace, speed and confidence. Try longer intervals for 10K training, such as 1000m or 800m intervals. Or use the track to accurately measure your mile time (4 laps of the track).
If your 10K race has some hills and inclines, use hill sprints in your training to give your legs the strength they’ll need. Use an off-road hill, or a quiet road, and warm up then sprint as fast as you can for 50-100m up the hill. Really work hard, so it feels like you’re barely moving your legs by the end of each repetition. Jog or walk back to your start point to recover, then go again. Do at least 6 reps, and work up to 10-12 over the coming weeks. Once a week is enough for this kind of session.
Race-pace Training Run
Once a fortnight, do a race pace training run. Mark out a 10K route, and ideally make it as similar as possible to the race route in terms of hills, inclines, downhill sections and terrain. Warm up with a 5 minute jog and then run the route, pacing yourself as you hope to do in the race. Aim to hold a steady pace, not going off too fast and not fading towards the end, either. It will probably feel tough the first time you do it, but will pay off on race day when the race-pace 10K won’t seem as challenging.
OK, so this isn’t a training session, but it’s an important part of your training routine for the 10K race. Make sure you don’t over-train and remember that rest and recovery are important for a successful race. Walk, or use another low-impact form of active recovery. Consider getting a sport massage. Stay well hydrated and eat a nourishing diet. And try to get good quality sleep in the lead up to the race.
Good luck! If you’ve entered the Windsor 10K, we’ll see you there!