Running a first 10 km is an objective within the reach of many people. It is a distance that represents a good challenge, which requires preparation, but which can be completed by a person who already has a busy life and who does not have the time or the inclination to devote dozens of hours in training.
Here are the 10 steps to follow to run your first 10 km.
1. Before starting, take the questionnaire Lead a more active lifestyle.
It is important before starting any new physical activity program to take the time to complete this questionnaire. Ideally, you should take this questionnaire with a kinesiologist who accompanies you in your process in order to properly assess the risks.
In general, physical activity is beneficial for your health, but if you have certain peculiarities, it may be important to consult your doctor before starting your running program.
2. Find the right equipment
Everything you really need to start is a pair of sports sneakers. Ideally, this would be a pair of shoes designed specifically for running. To be well advised, we suggest that you go to a specialized store in your area.
Perhaps you are feeling overwhelmed by all types of running shoes. Do you need a minimalist shoe? With a carbon plate? Rest assured, choosing your running shoe doesn't have to be complicated. In fact, the most important point is to be comfortable when you run with your shoes on.
Being comfortable means above all that the shoe does not cause you any pressure points and that your foot has room inside. For more details on selecting running shoes, see our article: How to choose your running shoes?
3. Find the right time to run
Before you begin your workout, ask yourself when is usually the best time for you to be active?
I have noticed over time that some people like to run in the morning. Maybe Rocky is training in the morning in his movie? In fact, there is no more benefit to running in the morning than running in the evening.
In order to determine the best time for you, here are some questions to ask yourself:
- Do you generally prefer to move in the morning? Noon? The evening?
- At what time of the day is it easiest for you to enter the race?
- Is there a time of day when you usually have more energy?
- What time of the day are there the fewest obstacles for you?
When you have your answers, identify 3 times of approximately 1 hour during the week that you can spend training.
4. Incorporate weight training to prevent injuries and improve your performance.
Be aware that 2 sessions of a few minutes of muscle building per week could help you keep your muscles balanced and reduce your risk of injury. A very simple 5-exercise program that takes around 10 minutes to complete is available here: basic muscle building program for runners.
Obviously, to make your training more enjoyable, more efficient, while using recycled materials, we suggest the equipment Altterre (a brand that we launched during the pandemic) as the training mat, weighted bags where the "wall ball ».
5. Set a realistic goal for your first 10k
Depending on your current level, your goal may be adjusted. If you are just starting out, maybe your goal could be to alternate between walking and running for 10 km. If you're more advanced, you might be able to set a time goal for yourself, if that motivates you. In general, a goal that is motivating should be achievable, but require effort.
My suggestion is to aim for a goal that you have about an 80% chance of reaching. If it is more difficult, it could be overwhelming. If it's easier, the goal might not require enough energy to be motivating.
6. Put a date on your goal
The ideal from a motivational point of view for many is to register for an official race.
Why?
- The date will not change;
- You will be committed to yourself and to other people;
- The group effect on the day of the event will help you persevere;
- By signing up with a colleague or friend, you will also have additional motivation to achieve your goal.
We are going to preach for our parish, but events like the Corporate Challenge, Cité-Limoilou race (no 2021 edition) or Grand Duke Trail (on trail) offer 10 km runs.
7. Plan your hydration for your first 10k
We now know that it is not necessary to drink before you are thirsty. On the other hand, during your first 10 km, it is quite possible that you will be thirsty!
There are a number of devices that can help you keep water close to you to quench your thirst for your first 10 km: bottle in hand, bottle belt, or hydration pack. To learn about the benefits of each choice, see our article: how to transport water during your workouts?
8. Do a dress rehearsal before your 10k event
Whether you've chosen to do your first 10k solo or in an official race, do a dress rehearsal before doing your official 10k.
How to proceed ?
Two weeks before the official date of your 10 km, you will do an 8 km training session in conditions similar to your final event. You will get up at the same time, eat the same lunch, find a similar route and plan your hydration to resemble the conditions you will face during your official event. In addition, wear the same clothes as in your final event.
You will be able to note what went well and what did not work well. This will allow you to reduce the risk of digestive discomfort, unexpected side stitch or blisters on your feet.
9. Have fun!
During the training period and the final event, try to have as much fun as possible! The more fun you have, the better your chances of continuing to run!
Would you like to go further and start running with confidence? We have written a complete ebook on the subject. To download it, click here.
10. Follow a suitable training program for your first 10 km.
Finding a workout program is relatively easy. Following the program is more difficult!
My suggestion for being more regular and developing a habit is to train at the same times and on the same days every week. The race must become a meeting with yourself. It is also probably one of the most important of the day.
Here is the training program we offer you. It is very simple so it is easy to follow. However, it takes into consideration that you are able to run a 5 km. If this is not the case, we suggest the following program: 5 steps to run your first 5 km.
When indicated as running, you are running at a pace that causes slight shortness of breath.
When it says fast running, you should run at a pace that causes you to become out of breath (you won't be able to say a complete sentence).
When it says walk, you must walk briskly.
Most workouts are done in the form of intervals to reduce the risk of injury. Normally you should do 3 workouts per week. Each week there will be 2 shorter workouts and 1 slightly longer workout. Often times, people prefer to place the long workout on the weekend, but it is not mandatory.
12-week training program to run your first 10k:
1 Week:
- Workout 1: 15 minutes of running, then 6 x (1 minute of fast running / 1 minute of walking), then 5 minutes of running
- Workout 2: 30 minutes of running
- Workout 3: 35 minutes of running
2 Week:
- Workout 1: 15 minutes of running, then 7 x (1 minute of fast running / 1 minute of walking), then 5 minutes of running
- Workout 2: 30 minutes of running
- Workout 3: 38 minutes of running
3 Week:
- Workout 1: 15 minutes of running, then 8 x (1 minute of fast running / 1 minute of walking), then 5 minutes of running
- Workout 2: 30 minutes of running
- Workout 3: 41 minutes of running
4 Week:
- Workout 1: 15 minutes of running, then 9 x (1 minute of fast running / 1 minute of walking), then 5 minutes of running
- Workout 2: 30 minutes of running
- Workout 3: 44 minutes of running
5 Week:
- Workout 1: 15 minutes of running, then 4 x (2 minute of fast running / 1 minute of walking), then 5 minutes of running
- Workout 2: 30 minutes of running
- Workout 3: 46 minutes of running
6 Week:
- Workout 1: 15 minutes of running, then 5 x (2 minute of fast running / 1 minute of walking), then 5 minutes of running
- Workout 2: 30 minutes of running
- Workout 3: 48 minutes of running
7 Week:
- Workout 1: 15 minutes of running, then 6 x (2 minute of fast running / 1 minute of walking), then 5 minutes of running
- Workout 2: 30 minutes of running
- Workout 3: 49 minutes of running
8 Week:
- Workout 1: 15 minutes of running, then 7 x (2 minute of fast running / 1 minute of walking), then 5 minutes of running
- Workout 2: 30 minutes of running
- Workout 3: 51 minutes of running
9 Week:
- Workout 1: 15 minutes of running, then 4 x (3 minute of fast running / 1 minute of walking), then 5 minutes of running
- Workout 2: 30 minutes of running
- Workout 3: 54 minutes of running
10 Week:
- Workout 1: 15 minutes of running, then 5 x (3 minute of fast running / 1 minute of walking), then 5 minutes of running
- Workout 2: 30 minutes of running
- Workout 3: 60 minutes of running
11 Week:
- Workout 1: 15 minutes of running, then 4 x (3 minute of fast running / 1 minute of walking), then 5 minutes of running
- Workout 2: 30 minutes of running
- Workout 3: 54 minutes of running
12 Week:
- Workout 1: 25 minutes of running
- Workout 2: 30 minutes of running
- Workout 3: 10 km!
Hello,
In week 10, workout 3, of your program, “10 STEPS TO RUN YOUR FIRST 10K,” you say, “8k test.” Should you do the 8 km without stops or in intervals? Thanks in advance.
Ideally, constantly 🙂