Many runners like the 10K distance. This distance draws both new and experienced athletes. A typical Leeds 10K field will include some runners who have stepped up from 5K, some who are using it to improve speed endurance while preparing for a longer race, and sprinters who are making it the centre of their whole season.
Not only is the race varied, but so is the preparation: 10K training fits well with more different running objectives than any other distance. Read on to learn the tips that will help you prepare for and run your best 10K, whether you should be running your first Leeds 10K or attempting a personal record (PR).
Build Your Endurance
The 10K is the obvious next step for many new runners following the 5K. If your longest run has been 3.1 miles, doubling the distance might be scary. By increasing your endurance, you will be able to complete the 10K emotionally and physically.
Also, make sure that you give yourself enough time to gradually build up to the 10-kilometre distance. Gradually increase the distance of your long runs and the miles you run each week until you can run six miles a few weeks before the event.
You may expand the distance you cover by running either four days per week rather than three or by including an additional mile in each of your runs once every two weeks.
Pick Up Your Pace
If you can run at least 15 miles each week at a rapid pace, you should begin training for the Leeds 10K by gradually increasing the pace at which you run. Run at a fast pace for a few minutes once a week. This should be part of your weekly running routine. Because of its unparalleled ability to improve aerobic capacity in a time-efficient manner, runners of any level may benefit from speed work. To put it another way, increasing the speed of your runs will make you run faster overall.
Moreover, novices don’t need to do speedy mile repeats or go to the track. You may do your speed training on the road, hills, treadmill, or track; the choice is yours based on what seems most natural to you. One minute to three minutes should be the starting point for beginners who are just starting.
Respect Your Distance
Running 6.2 miles at your absolute maximum effort level is not easy, despite the fact that many seasoned distance runners may see the 10K as a “minor” race. It is not the same to complete a six-mile easy run as it is to compete in the Leeds 10K.
The final two miles of the 10K are more than just 6.2 miles because they leave your lungs burning, your legs fatigued, and your mouth is tasting metallic. It would help if you showed respect for the distance and mentally prepared yourself to be in a state of physical discomfort for a significant portion of the marathon.
Conduct Race Pace Speedwork
Many seasoned runners will be racing with a specific time goal with the 10K. You will need to train at that speed to run that race in the allotted amount of time. Runners with a lot of experience and a solid aerobic base can need anything from four to eight weeks to be ready for their Sunderland 10K. Start with overall intervals that are shorter, between 4-5 miles, and then work your way up to longer ones, between 5-6 miles.
Running is just a continuous succession of single-legged forwards hops. Stronger glutes and leg muscles mean faster, longer running.
Speedwork improves your aerobic capacity and running economy, making you a quicker runner, but there is a limit to how much speedwork you can perform. Strength training adds to the benefits of speedwork by boosting your economy. A higher running economy equates to a faster Sunderland 10K time.
Lastly, runners who exercise consistently have a lower risk of injury. This is because strength training may help correct muscular imbalances and strengthen muscles to tolerate the constant pounding better that running causes.
Prepare A Racing Strategy
A racing plan prevents you from being engrossed in the thrill of the race. For instance, a good pace is essential whether running a 40-minute or an 80-minute 10K. Starting too quickly might undermine your plans and lead to a terrible race.
Regardless of your objectives or expertise, you may adopt a racing strategy. Run the first mile slowly, the next four miles steadily, and the final two-tenths as fast as you can. If you want to run a specific pace, run at target speed for the first mile, your goal pace for the next four miles, and try your hardest to the end.
If you’re running the Leeds 10K, you may warm up with dynamic stretches like arm and leg swings. If competing for a time goal, consider it a hard exercise and allow plenty of time to warm up before the race. You must be prepared to sprint quickly! Jog about 1-2 miles at a very leisurely pace while doing your routine exercises and dynamic stretches.
With these marathon day tips to remember, you’re now prepared to run your best 10K!