You want to run 10 km for the first time and without a break? Then you've come to the right place! Here are the best tips and your free training plan.
I did it and I did it. Run 10 km without a break.
You can certainly work on the time, but I got the distance behind me and even without being completely knocked out at the end.
And you know what? You can run 10 km too! Anyone can do it :) I'll tell you how I did it.
Before you sign up for a 10 km running event full of confidence, you should try training without an event.
Only if you can run 10K without a race should you sign up. If you don't feel ready, start with our 5K training plan and work your way up.
Because very often such a 10 km run is completely underestimated.
This is a distance that has little to do with leisurely jogging. You need to pace yourself and train slowly towards the goal.
But we'll just do that together now. I'll tell you how I survived my first 10K run and how you can too!
Wow! So you can run 30 minutes in 4 weeks!
What you need to run 10 km
To get started, you'll need to meet a few prerequisites.
- Physical health and no aches and pains
- You must be able to run for 30 minutes at a time (pace doesn't matter)
- Suitable equipment, especially good shoes
- You have about one hour for training three times a week
- The will to make it. And just for yourself.
Depending on how much you run and how fit you are right now, it will take you about 6 to 8 weeks to go from running 30 minutes to 10 km.
Do you know the trick with which you can lose weight while jogging?
But this is only a rough guide. Some can do it in 5 weeks, others need 15 weeks.
How to run 10 km without a break
Here come the best tips for your first 10 km run.
1. the training plan
You feel fit and ready to go? Very good. That's a good start. But just because you feel that way doesn't mean you are. 10 km is a longer distance than you think at this moment.
About 3/4 of a 10 km run you will be in the aerobic range cope. For 7.5 km, your body will be able to continue its metabolism normally. You run slowly and you can find out if you are in the right range with the speech test.
If you can still talk reasonably normally during the run, you have found the right pace.
No more side stitches while jogging!
If you're puffing too much, take it down a notch!
Towards the end of the 10 km run you are in the anaerobic zone. This phase is very hard and demands a lot from you.
Schedule three running sessions per week. They consist of one,
- casual endurance run
- intensive tempo training
- and a pleasant run
Start with easy endurance runs
If you want to run 10K, start with easy endurance runs. This is no different than aerobic exercise.
With these units you come not out of breath. You can still entertain yourself and not be completely knocked out at the end.
This is how easy you can increase your endurance!
This corresponds to about 70 to 80% of your maximum heart rate.
To train aerobic endurance:
- improves the provision of energy for the muscles and the transport of oxygen,
- helps your muscle cells get used to the load,
- strengthens your cardiovascular system.
The intensive tempo training (interval training)
For part of the workout you will be running at the aerobic anaerobic threshold. You won't be able to talk as easily. Running will become more difficult.
You won't believe how easy it is to run faster!
So that you don't put too much strain on your body, you don't run at this pace all the time. But only for a certain time.
This is referred to as intervals.
The pleasant run
The filler between the endurance run and the intense running workout is the most enjoyable session per week.
You should not have run the day before.
Run here 30-45 minutes in a pleasant pace. And do it at the pace you're really comfortable with.
It should be a bit more brisk than the long run. But necessarily slower than the intensive run.
So: To be able to run 10 km - and in a halfway passable time - we need aerobic and anaerobic training. We always start with easy endurance runs.
2. pay attention to the right nutrition when you run 10 km
You feel very tired the day after training? Do you have sore muscles and somehow lack power because you are pretty exhausted? This is completely normal.
Don't let that get in your way. But still listen to your body. It's telling you that it needs some support right now.
For our body it is mega exhausting to run 10 km. It first has to get used to it. You can support it with sufficient vitamins and minerals.
Did you know that 80% of your training success is due to nutrition? You can train as much as you want, but if you don't make sure you get enough vitamins, minerals, etc., all your efforts will be in vain.
And by the way, never go running hungry. Even if the rumor is widespread that you can then lose weight faster. That is complete humbug. We have therefore summarized the biggest running myths in a separate article.
Debunked! These running myths are complete nonsense!
3. start slowly
Running 10 km from one day to the next - that's not possible. We know that much. But no matter how far you run, you should always try to pace yourself. Both during training and at running events.
At the beginning, you still feel full of power and freshly motivated. So it's time to step on the gas, isn't it?
Better not.
Try to consciously pace yourself and start slowly. You will need the energy, a 10 km run is not a piece of cake.
At events you should not let yourself be carried away by others. You don't have to prove anything to anyone but yourself. And that is that you can run 10 km without a break.
Very important: Comfortable and well-fitting training shoes! The shoe must enclose your foot tightly and provide good support, otherwise it can end painfully!
4. give your body time
Yes, you might be able to do the 10K without any problems. If you have a lot of endurance, it's theoretically possible.
But your body needs time to get used to the load. Your vision, joints and muscles need to be built up first.
Beware of these painful running injuries!
You risk bad running injuries if you overwork your body. Maybe you'll manage the run somehow. But at the latest afterwards you will be completely knocked out and if it goes really badly you will be out for weeks.
The cardiovascular system can quickly adapt to the new conditions. The bones and joints, however, need 3 to 6 months to adapt.
That's why you should also be able to jog for at least 30 minutes at a time without getting into trouble with our 10k running training plan.
5. your goal
You can't do it without a goal. Running 10 km without a break is already a very good plan. What you should completely neglect is the time you need for the distance.
Because you can work on that later. With such a big project, it's simply a matter of surviving. Sounds tough now, but that's really how it is.
I also have a fitness tracker, but I only pay attention to whether I've reached my distance. The time per kilometer and the total time are completely indifferent to me.
6. do not forget about strength training
If you want to run 10 km, you only think about covering the distance in the fastest possible time. In order for this to succeed, you must also do strength training.
Your muscles need to be strengthened. If you have a trained torso, you will perform much more confidently when running and will therefore also be faster.
This is why strength training is so incredibly important for runners
7. 10 km run only with good equipment
Many tend to pay attention to the fact that the shoes match the top. That the hair band fits perfectly and the colors of the outfit are perfectly matched.
But you know what? Running is not a fashion show. Especially not if you really want to run 10 km.
You have to check out this spring running outfit!
Here it is much more important that your shoes cushion well and fit perfectly. Bones and joints suffer from poorly fitting shoes. If the running shoe presses, you step wrong and you already have the mishap.
Invest in some really good running shoes.
Also get a good sports bra that gives you support, a sports shirt and running pants.
Download 10 km training plan
Run 3x per week: 1x long distance, 1x tempo run and 1x pleasant run.
We have put together a free training plan for you. With it, you can easily run 10 km.
In the plan you will find information in minutes. For example, in the first unit you run for 30 minutes at a comfortable pace. Because, as I said, it's purely a matter of keeping the time up.
In 5 weeks you will be ready to run 60 minutes at a time. By then you should be close to the 10 km mark.
It takes me about 1 hour and 7 minutes to run 10 km.
The 10 km running training plan is not set in stone! If the weekly increases are too big for you, you can simply do the same training for 2 weeks and only then increase.
Here you can download the download free running plan!
Our conclusion
Running 10 km - anyone can do it! But you need a little patience and should allow enough time. If you go too high too fast, you will damage your joints and tendons. Your body must first get used to the new load.
Have fun running! You will see, to crack the 10 km hurdle is an insanely great feeling :)
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