Coach Steph’s 10K Training Tips

Speed Work 

To run faster, you need to train faster. Incorporating interval and tempo sessions into your routine will help build your speed endurance and prepare you to perform your best on race day.

Mileage 

Start with a weekly mileage that your body can handle and increase it gradually - you should look to never exceed a weekly increase of more than 10%. Remember to build in "deload" weeks where you reduce your mileage, allowing your body to recover and avoid injury.

Long Runs 

While 10K isn’t a marathon, long runs are still essential for building endurance. This will make it easier to maintain your pace throughout the entire race.

Easy Runs 

Not every session needs to be at top speed. Easy runs are crucial for recovery, building leg strength, and reducing the risk of injury. A good rule of thumb? 80% of your runs should be easy, leaving the remaining 20% for the high-speed efforts.

Recovery 

Just like any high-performance machine, your body needs regular maintenance. Prioritise 8 hours of sleep and include regular stretching or mobility work in your routine. Listen to your body and be prepared to rest when necessary.

Cross Training 

Cross-training keeps your body in top form and reduces the risk of injury. Swimming, cycling, or even using the elliptical can complement your running and help keep you race-ready.

Nutrition 

Fuel up properly! Keep your protein intake high for recovery, and don’t forget to take on plenty of carbs before tough sessions to maintain energy levels.

Accountability 

Staying consistent can be tough, but setting a routine and tracking your progress will help you stay on course. You’ve already got a race day in the calendar—now let Runna guide you to peak performance!