Here’s how to design the week leading up to your 10K race. Take notes!
Late Summer is classic 10K-racing time! Are you one of the many women who will be running a 10K race in the next few weeks? It’s time to start thinking about that final week of training. Here’s how to run and what to eat before you get to the start line.
One Week To Go: Run The Distance
7 days out from your race is the final time you should run the entire distance in training. Don’t go all-out, but aim to cover the distance at around 80-90% of your race pace. The key here is to give you confidence, and get one final long training session done. The aim is not to exhaust yourself. You need to be able to recover in time for the race. The race itself is the focus! Rehydrate and refuel after the training session with a balanced meal of protein and starchy carbohydrates. Add electrolytes to your water in this hot weather.
During The Week: Keep Active
In the week leading up to your 10K, don’t stop running. Keep your legs fresh with shorter, more intense sessions. There’s plenty of time for recovery. Keep your training sessions around 5K in distance. Introduce intervals of faster-paced running with recovery periods. The fast intervals should be short (100-200m). The aim is to keep speed in your legs and sharpen up without covering too much distance. These sessions are psychological as well as physical! Keep drinking lots of water this week. Fuel your body with healthy food that won’t cause any digestive problems. Don’t do anything new.
Downtime: Have A Race-Day Plan
You might have more downtime than usual in this final week. Keep your mind active to avoid last-minute worries. Think about your target finish time, then work out your 3k, 5k and 8k target split times. (Divide your target time by 10, then multiply by 3, 5, 8). On the day, write these on your hand or arm so you can keep on track.
Eating & Drinking: Support Your Body
In the final few days, think about foods and drink which will support your body and not work against it. Cut out alcohol, and cut down caffeine. Less caffeine helps you sleep better, and if you choose to use caffeine to fuel your race performance, it will have more of an effect. Don’t eat anything new, and choose foods which energise you and digest well. Remember to keep drinking lots of water every day.
Your Final Run: 3 Days Before
3 days before your 10K race should be your final run. Stick to interval efforts to get your body ready for racing at a faster pace and pushing through discomfort. Your intervals should be 100-200m and significantly faster than your normal running pace. You have 2 full days to rest and recover. If you want to run 2 days before the race, keep it very short and slow (just to satisfy your mind!)
The Night Before: Rest
There’s no need to carb-load for a 10K race. Normal meals will provide enough carbohydrate and glycogen to fuel you through 10K (and much more!) Don’t risk overloading your stomach with too much food. Err on the side of plainer foods which will digest well. Pack your race bag and make sure you have everything organised. Relax, wind down, and go to bed early if you can. Aim to get a good night’s sleep because you might be up early for the race.
Put into practice what you have just read: Boudavida Womens 10k Windsor
Good luck! Share your 10K stories and successes with us on the running4women Facebook page.
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FAQs
4 week 45-minute 10K training plan for advanced runners
A four-week plan for those running six times a week aiming to run a 10K in 45 minutes or more. This is perfect if you've recently run a longer distance race and want to capitalise on your endurance. It focuses on pacing, with a long nine-mile run halfway through.
How many days before a 10K should you stop running? ›
One week before its time to run just 60 minutes easy and enjoy the Sunday papers! Your last key harder session should be about 10 days before race day. For example; o 45-60 minutes with 6 x 5 mins @ threshold off a 60s jog recovery.
How many days a week should you train for a 10K? ›
Novice runners who have never done a 10K before should plan to train anywhere from eight to 10 weeks, depending on their fitness starting point. You should be committed to running or working out three to four days per week.
How to train for a 10K UK? ›
- Beginners– Training for a 10k Run (2-4 month Programme)* ...
- The Programme.
- Week 1: Run for 15 mins, then walk for 1-2 mins, then run for a further 15 mins. ...
- Week 2: Tuesday: Run for 18 mins, then walk for 1-2 mins, then run for a further 18 mins. ...
- Week 3: Tuesday: Run for 30 mins continuously.
Running is an excellent way to lose weight, and if you run 10km every week, you can expect to see some significant changes in your body composition. Running is a high-intensity exercise that burns a lot of calories, and if you run consistently, you'll create a calorie deficit that will lead to weight loss.
Can I run a 10k if I can run a 5k? ›
10K might be double the distance of a 5K, but it's not all that different. With a few tweaks to your training, you can easily cover 10K and step up to this new race distance. 10K is challenging and rewarding, but the training won't take over your entire weekend.
Am I fit if I can run 10K? ›
The answer depends on your current fitness level, how far you can currently run, and whether your goal is to finish the 10K or run faster. Absolute beginners can cover the 10K distance in training, but they do not have to. If you develop enough endurance, you will prepare your body to cover 6.2 miles.
What is the running 10 minute rule? ›
“The Rule of 10.” Love explained that, despite its simplicity, no matter what life brings you can nearly always complete ten minutes of activity. “If I'm ever feeling like I just can't do a run, I always give myself ten minutes.
What to do the night before a 10K run? ›
Hydrate Well Leading Up to Your 10K
You need to properly fuel your body on the night before your 10K. Once you've had a balanced, carb-heavy meal that provides the energy you'll need without weighing you down, fueling for running should be your next goal.
What is a good 10k time for a woman? ›
Female 10k Running Times
A good 10k time for a woman is 54:13. This is the average 10k time across women of all ages. The fastest 10k time ran by a woman is 29:43.
Eight-week 10K training plans
Three-times-a-week runners should build up to a regular 20-25 weekly miles; five-times-a-week runners to 35-40 miles; and those training 6-7 times a week to 45-50 miles.
What is a runner's body? ›
When you think of a runner's body, you probably think of a certain body type: long, lean, and leggy. However, runners come in as many sizes and shapes as everyone else, and each body will respond in its own way to training.
How long does it take to go from couch to 10K? ›
However, you can expect training for your first 10k to take anywhere from 12 weeks upwards. Even those with a good amount of aerobic fitness will need to ease into running. Running is a high-impact activity and you'll need to give your body time to adapt and get stronger before you up your mileage.
How do I train for a 10K race week? ›
During The Week: Keep Active
In the week leading up to your 10K, don't stop running. Keep your legs fresh with shorter, more intense sessions. There's plenty of time for recovery. Keep your training sessions around 5K in distance.
Can I run 10K without practice? ›
Although running a 10 km route without any formal training is DO-able, some might find it extremely difficult especially if they keep a sedentary lifestyle and such individuals may find their bodies screaming in pain after the first 7 minutes (or less, results may vary).
Can you train for a 10k in 1 month? ›
Although 4 weeks is generally plenty of time to get ready for a 10K race, it is important to do so within your limitations. Training is the time when many overuse injuries first develop or get worse. 8 Always listen to your body, and take a couple of extra rest days if you need it.
How long does it take to go from couch to 10k? ›
However, you can expect training for your first 10k to take anywhere from 12 weeks upwards. Even those with a good amount of aerobic fitness will need to ease into running. Running is a high-impact activity and you'll need to give your body time to adapt and get stronger before you up your mileage.
Can I train for a 10k in 3 weeks? ›
You'd definitely be able to 'do' 10k in a few weeks' time based on that, but you may find it hard. I'd say between now and then you can't 'train' for it, but you can 'prepare' - do a 7k run and an 8k run between now and then, and a few other shorter runs and you'll get round.
Can you learn to run 10k in 2 weeks? ›
You won't make any significant physiological gains in two weeks, but it's better to do something rather than nothing. It is still a good idea to run a few workouts at your goal race pace to develop an idea of what type of shape you're in, so you don't have to find out the hard way… on the course.
