Running enthusiasts who has completed a 5K distance but don't feel they're quite ready to take on the half-marathon (21 km) 10K running is the way to go. In this time sensitive world, you may wonder, how long does it take to run 10km? it would all depend on your level of fitness. On average it would take between 90 minutes to 2 hours to complete.
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However, for a person of average fitness training for a 10km run does not take a lot of time, in fact it is possible to train for it in 8 weeks. This 10km training plan would guide runners through the intricacies of reaching their goal in 8 weeks.
How to train for 10km run?
As with anything when starting out, you need a plan, especially if you have an 8-week window to achieve your target. If you haven’t been physically active recently it is advisable, to seek advice from a healthcare professional before attempting training for running 10 km. So how do you come up with a 10km running plan in your set time frame of 8 weeks.
With an 8-week window there is in-sufficient time to make any large functional changes to your stamina, fitness or strength training for running, therefore you need to have a suitable level of fitness at the start.
To avoid injury as in any physical sport it is vital to allow sufficient time for warm up, especially if you are planning long distance running. We recommend jogging for approximately 1.5kms, and then execute 5X100 warm up sets, which can be a combination of skipping, high knees, and bum kicks with a short recovery time between each set.
Ideally, you should start your 10km training plan 8 weeks away. This gives your body the time required to adjust to the challenges of long-distance running. Your, training for the 10k distance requires running, the same distance at least three times per week, consistently. Interval training for 10km may also be an option 3x3km reps is one of the longest interval sessions that you can do in the build-up to your competition.
Focus on some strength training
One of the positives of training for a 10K instead of a full marathon is that it's easier to fit in fit types of exercises, such as Yoga, Pilates, or circuit training into your combination of workouts. Take advantage of it: by conducting core-strengthening and flexibility exercises regularly, it will help improvements in your form, stamina and lower your risk of injury. Ideally, try to incorporate 30 minutes or more of core work (including abs, back, glutes and shoulders) and a yoga session into your routine at least twice each week.
While high-intensity workouts are important and time is of the essence, there also needs to be time for proper recovery. At the end of the day, the last thing one wants is to stand at the starting line with sore, strained muscles which would negatively affect your performance on race day.
Recovery from running
Giving your body adequate recovery time should be an important part of your post run recovery routine. One of the most common questions post work out is why do my legs hurt after running?
Follow these long run recovery tips to be in perfect shape for the day of your run.
Regular hydration like drinking water after exercise can help reduce pain, and aid in leg muscle recovery after running. Water plays a pivotal role in muscle repair and the production of glycogen. Studies have proven that muscle rejuvenation progress is decelerated by half when muscles are not suitably hydrated. Players can even drink energy drinks during game time to give them that additional burst of energy.
Cold compression for legs
The age-old method of applying an ice pack can relieve pain, ease swelling and inflammation of the sore muscles and aid in leg recovery after running. Some elite athletes even employ an ice bath to reduce inflammation after a game.
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