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How to train for your 10k race! 

So, if you have signed up to run the Cardiff Met Cardiff 10k now is the time to think about getting your training in. Training for a 10k is a crucial step in a runner’s journey and is a great way to push your running experience that bit further! We discuss a few tips you may need before starting your 10k venture… 

Know your goal 

Get specific with what you want out of the race! If you are looking at increasing your 10K finish time, then you need to adapt your body’s physiology to do so. This means that some of your 10K training will need to be done at your target race pace to build up these adaptations. 

Carrying out interval training allows you to recover between each repetition. Our training partners at Real Buzz provide some useful suggestions for 10k specific workouts and how you progressively improve: 

· 8 x 1km at current 10K pace with a 2-minute recovery jog. 

· 8 x 1km at goal 10K pace with 90 second recovery jog. 

· 6 x 1 mile at goal 10k pace with 90 seconds recovery jog. 

· 5 x 2k at goal 10k pace with 90 second recovery jog. 

The best way to improve your running speed is to run at a speed faster than you would race at, for short periods of time. 

Gradually build your miles 

It will take time to build up to running those 6.2 miles so don’t head out right from the start of your training and run this distance as you may end up getting injured. Your body needs time to adapt to those extra miles so make sure you take your time building up to it. 

Many running coaches suggest that an increase of 10-15% weekly milage is recommended and paced out over several runs. This gradual increase will allow your body to form long-term adaptations ready for longer distances. 

Build aerobic support 

Aerobic training is often neglected during training however it is an important aspect of easing your run on race day. Aerobic training allows you to run at a faster pace more comfortably and build up your endurance to continue this on your longer runs. 

Aerobic training involves slowing your pace down but moving fast enough for the training to have a direct impact on your race speed. Try out some tempo runs to train your aerobic system. This involves running at a comfortable pace but not flat out. 

Longer Runs 

Getting out for your longer runs will allow you to build up a number of physiological adaptations. These changes will allow you to run at a higher intensity for longer without building up that awful lactic acid! A 90-minute session is more than enough to allow you to build these adaptations so take your time and enjoy it! 

Allow recovery 

The time you take out to rest and recover after your run is when your body is repairing and gaining all the adaptions you have made during your training. Don’t be afraid to rest, your body will need this for your physiological changes to take place and it’s important you recharge your body ready for your next run! 

Fuel Properly 

When you are increasing your weekly mileage, you will need to change your fuel. You’ll need to consume plenty of carbohydrates and don’t forget about your snacks during your runs! This can include gels or a banana, anything that to give you that extra bit of energy and push you to the next phase. 

Hydration is also very important!

Keep an eye on your hydration levels before, during and after the race. On race day, water stations may be available on route so be sure to pick some up along the way if you need to! 

It can be exciting and daunting signing up for a new running event so remember to follow your training plans, listen to your body, and enjoy your running journey! Have trust in your training and remember that everyone’s running experiences are different so make sure you give yourself plenty of rest and enjoy your race day!