How To (Not) Prepare for a 10k Run
I signed up for a 10k run.
Struggling with keeping up too many interests, I thought it might be interesting to commit to one with a very specific goal in mind.
I’m very excited about my first official, proper run!
It will be in 23 days. It is not a lot of time for preparation.
But I ran 10k before, so this will be fun. My goal is to run under 50 mins, but < 1h is probably more realistic.
I do mostly weight lifting in the gym with free flow handstand training and occasionally running/cycling/swimming.
So, I’ll adjust my training plan a little bit for the next 3.5 weeks.
A quick reddit search directed me to this training program
I asked ChatGPT to adjust the 8 week program to 23 days, which didn’t really help.
So, I adjusted it myself:
Training Plan
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| 1 | 4.8 km run | 60 min cross | 9.7 km run | Rest | 5k Race | 8.9 km run | 10 x 400m 5k pace |
| 2 | 6.4 km run | Rest | 60 min cross-training | 11.3 km run | 4.8 km run | 9.7 km run | 45 min tempo run |
| 3 | 6.4km run | Rest | 60 min cross-training | 50 min tempo run | 4.8 km run | 4.8 km run | 5 x 400m at 5K pace |
| 4 | 1.6-4.8km run | Rest | 10K Race (5:00 min/km) |
Run easy-moderate pace (60%-70% of maximum = 7:00-8:00 min/km)
Rest very important, especially before race day
Cross-training: Swimming, cycling, or any other easy form of aerobic training
Tempo run A continuous run with a tempo buildup in the middle close to race pace
Interval training For gaining speed
My Target Pace 5:00 n/km (to complete in 50 minutes)
- I’ll add here and there some light weight training / functional training
- I’ll go up with my carb and protein intake, especially after runs
- In addition to daily magnesium supplement, I’ll add electrolytes
- I’ll definitely checkout the official route before
I think this will be a fun challenge for me, and I want to keep it light & joyful. Aiming for the 50 mins mark, but not exaggerating it.
I’m looking mostly forward to have a nice daily routine to stick to and a goal to work towards to. I will download the different routes that I will be running beforehand, so when I start and don’t need to think about anything than running.
Wish me luck! :)
edit: This is how it went.