Kieran Smith, Founder of The Kilometre Club sphares his expert advice on training on training for a 10k as a beginner…
If you are new to running I would suggest taking it easy to start with. Don’t walk out of your front door and try to run a 10k straight away! Initially you want to be breaking up your running with periods of rest or walking. This will allow your body to gradually get used to running and the impact road running in particular can have on your joints.
How to start training for a 10k
Breaking up your training with rest periods can help to make training more manageable and enjoyable. A good first session for example could be to run for 1 minute: walk for 1 minute and repeat this 10 times (less if required). This equates to a 20-minute session; 10 minutes of jogging and 10 minutes of walking. Over time, improvement in fitness levels will allow you to run for longer periods with less requirement to stop, walk or rest.
In terms of answering the common question ‘how often should I run?’, I would suggest starting with 2-3 times per week and ensuring you space these runs out so that you give the body enough time across the week to rest and recover. As you become more confident and your body becomes used to the training you can start to increase the frequency (and eventually intensity).
In order to allow the body to adapt it is generally advised that you increase the distance covered by 10% per week. However, I would advise listening to your body first. If you are aching or feel fatigued then there is no harm in resting for a few more days or just sticking to the same distance again the following week. Only up the distance when you are feeling confident and fit enough to do so (listen to your body). An easy mistake is to do too much too soon and with this you run the risk of injury or burning out. Treat the process as a marathon not a sprint – take your time!
Increasing endurance & performance
Now say that you’ve got that base and confidence in your running, but you really want to concentrate on increasing endurance, increasing your speed and improving your performance… well then, you want to be including the following sessions;
- Long runs
- Tempo runs
- Intervals or hill sprints
- Strength sessions
- Recovery/stretching sessions
It can sometimes be a little daunting when seeing all of the above sessions that you need to include in your weekly program in order to improve your running performance. However, if you plan out your week and structure it so you know exactly what you are doing on each day, this will make things a lot easier. After a couple of weeks of following a structured plan including all of the above, you will start to make progress and see improvements in your running – I am sure of it.
Other factors which can affect running performance and may be worth considering include; trainers, kit, hydration and nutrition. For training during the colder months, opt for layering clothing rather than a coat, running gloves and a headband or hat.
The Chester based running club was started by Kieran during the first lockdown of 2020 and it has gone from strength to strength. Their aim is to inspire, support and assist people with on their running journey and help and guide them to reach goals. For further guidance, structure, tips and advice with your running, follow @thekilometreclub on Instagram, website or email Kieran at Kieran@thekilometreclub.co.uk
