Eventsnow Blog

2nd Mar, 2020

How to prepare for 10k Run in 5 Weeks

Five weeks is long enough to make your health better and put a bit of energy in your legs. If in five weeks you are committed to a 10k run, this training plan looks at running three days a week. If you are a complete beginner, the mileage can sound a bit overwhelming, but just focus on building up the length of your runs, rather than following these schedules ' more speed-oriented structure.

10k run is the perfect endurance test — long enough you can't falsify your way through it, but not so long that you aren't ready to run another one in a week or two, particularly if you don't follow our 10k recovery guide! Anybody can do a couch-to-5k program and check the box on their bucket list, but the mark of a dedicated runner is to do a 10k run. When that is what you want to be, how are you supposed to prepare for a 10k run?

What's involved in the 10k run?


Training for a race (of any distance) requires experience of the physiological demands of that particular event. Paul B. Gastin's 2001 scientific paper at the Victorian Institute of Sport in Australia examined different amounts of energy demand in sprint and endurance events. The longer the race's length, the greater the proportion of energy the aerobic system will generate. In the case of the 10k run, which takes more than half an hour for anyone but an elite distance runner, well over 90 per cent of your energy will be aerobic, meaning you rely on the capacity of your body to generate power from your blood using oxygen. This can be contrasted with a shorter-distance race, like the 400 meters in which anaerobic power generation rules supreme — the burning, knee-grabbing feeling you get after a hard sprint is the anaerobic system's calling card pushed to its limit. While long distance races are highly aerobic in nature, by dipping into your anaerobic reserves you can supplement this energy supply and go a little faster. As long as you calculate your effort right, just on the verge of being too tired to continue, you'll finish the 10k run.

How do I practice for my first 10k Run?

We suggest that absolute novice runners choose a race that is about 5 weeks away from the date on which they intend to start. It gives you enough time for you to prepare during the general training but for this you need to complete the prescribed exercises. By this point, you should be able to do 10k run on your long run with relative ease, and do 5k run of hard training broken up into parts.

Week 1: 3-4 days of 1.5 km-3kms warm-up, 12 x 400 meters with a target pace of 10k with 60 seconds rest, with 1.5 km-3kms cool down


Week 2: 1.5 km-3kms warm-up, 8 x 600 m on 10k target with 60 seconds rest, 1.5 km-3km cool down


Week 3: 1.5 km-3kms warm-up, 15 x 400 m in 10k at 45 seconds rest, 1.5 km-3kms cool down


Week 4: 1.5 km-3kms warm-up, 6 x 1000 m in 10k pace target with 60 seconds rest, 1.5 km-3kms cool down


Week 5: 1.5 km-3kms warm-up, 10 x 800 m at target speed of 10k with 45 seconds rest, 1.5 km-3kms cool down

Diet Plan

Diet plays a very important part in training for a long run. Knowing exactly when, what and how much to eat while training for a running event can be confusing. Hence here we came up with a weekly diet plan to solve the confusion if you are gearing up for a 10k.

· Most training calls for a mileage increase in protein a small tweak.

· It's important to maintain a balanced diet by eating plenty of veggies and healthy fats.

· Stay hydrated before and after running.

All set to get started. Here is the plan

Week one and two

· Breakfast – Muffin, eggs and artichoke

· Lunch – Mostly salads: chickpea, avocado, beets

· Dinner: Salmon, broccoli and coconut rice.

Week Three

· Breakfast – Protein bar

· Lunch – Chicken or steak and greens

· Dinner – Grain Bowl

Week Four

· Breakfast – Sandwiches with egg muffin, eggs, avocado, ham.

· Lunch – Grain bowl

· Dinner – Chicken burrito bowl with salsa and avocado

Week Five

· Breakfast – oatmeal and nut butter

· Lunch – grain bowl with chicken

· Dinner – Protein pan cakes

On the day of Run, eat an hour before the run, so that your body digests.

· Waffles with peanut butter

· Protein bar, eggs, a bread slice

· Keep drinking lots of water in the entire course. ORS is the best hydration to have after the run.


Every week you can do a second workout, which would be a tempo run session, but this is not necessary. Each week, your long run should go from 6.5- 8kms to 13 to 14kms. Since you would race on the sixth week of this program, so simply find your target race and work backwards to setup your full training plan. You only need to run 4 days per week for most of the 10k athletes. This will include the aforementioned exercises, one long run, and two more shorter runs. You can add to the tempo run if you want to add a second workout in the week, but make sure you have an easy run between the two tougher days. So now that you know how to prepare for 10k run in a months’ time or in 5 weeks, you can always choose to run against thalassemia, an event that has been organized on the 5th April this year at Hyderabad. 

Want to know about 5K Preparation too?

Here You Can Read: How to prepare for 5k run in 5 weeks

 

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