training 10k run

training10k run

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Any training program needs to be specific to the individual and event and you need time to develop, build and enhance fitness levels so we advise a minimum of 10 weeks to give the best available progression.

Train on the right terrain, forget the roads and tarmac. You need to hit the trails and muddy paths to help strengthen the ankles. Don’t avoid the puddles or mud swamps along way and practice jumping across the trails as you go

Remember to include stretching in your sessions; dynamic before your strength session and static after every session. You can change your days around to suit your schedule.

Listen to your body – if it is telling you something is hurting, don’t be afraid to take a day or two off (or more if you need it!).

Start Running!

Sounds simple but 5k or 10k when you’re wet and muddy can take a long time, so start to build your runs up; this will help you enjoy it rather than spending it with your back to the floor in agony with cramp.

What to do: Increase your weekly distance by 10 percent each week and avoid over or under doing it.

If you’re completely new to running, start with five minutes jogging followed by five minutes walking and work on increasing this to reduce the walking.

10k training program

This plan will give you the endurance you need to finish your 10K fit and injury-free. Most of the running will be done at a steady, moderate pace. But there will be some intervals and gentle pickups to give you a taste of what it feels like to run faster and prep you for the next level. You’ll do four easy runs, two of which include small doses of speed work. You’ll have two additional rest day, ideally, on rest days you should do no exercise at all. But it’s okay to cross-train with a no-impact activity like stretching, yoga, or swimming.

Easy Days: Maintain a comfortable, conversational pace.

Aerobic Intervals: For your aerobic intervals, push the pace a bit, but don’t run all out. After each bout of fast running, jog slowly until you feel rested enough to speed up again.

Gentle Pickups: For gentle pickups, gradually increase your pace over 100 meters until you’re running at 90 percent of all-out effort, and hold it there for 10 to 20 meters, then gradually decelerate. Walk in between the pickups to recover.

Mud Run Training: You will need all round fitness and strength, obstacle races and mud runs are not just about running, you will need to climb, swim, swing and jump your way round the course, you will need to combine running training with our mud run training.