How to Prepare for a 10km Race

You've been thinking about a challenge for a few days: How to prepare for a 10km race? That moment in a runner’s life when you need to set new goals. It’s no longer enough to just go for a run two or three times a week with no other aim than to get some exercise.
You start thinking about taking it a step further… and that’s when you consider signing up for a 10km race. Be careful… because once you try it, you can’t stop… it’s addictive… 😉

Don’t stop!

Before attempting your first 10km race with a bib, you should meet some basic requirements to make sure your first experience is a success, you finish happy, and you want more.
Among them, you should already be able to run 5 km continuously—that’s the first step, because without that base, it’s hard to complete a 10 km race. You also need availability to train between 3 and 5 days a week, depending on your goal, and thirdly, a strong desire to enjoy your first 10km.

At this point, ideally, you would have the help of a coach to plan your preparation. It should last between two and three months, with varied work including easy runs, intervals, strength sessions, and whatever the coach considers based on your fitness level and set goal, which is none other than preparing for a 10km race.

If you can’t get help from a personal coach, you can always look for a generic training plan available online, but keep in mind it won’t be personalized for you.

Tips for your 10km debut day

Don’t wear anything new on race day… Everything you wear—socks, shoes, shorts, shirt—should have been tested before race day. You wouldn’t be the first to have new shoes or socks ruin your first experience with a bib.

Breakfast… Just like the previous tip, don’t try anything new on race day. You need to be sure your body tolerates and reacts well to what you eat. You’ll have had time in the previous months to test this.
Breakfast should be eaten at least two hours before the race so that your stomach is empty by the start time.

The dinner the night before… Like breakfast, your dinner in the months leading up to the race should give you confidence that it sits well, won’t cause heavy digestion, etc. Ideally, although it depends on each case, a sports dinner based on carbohydrates with protein usually works well 😉

The week before… preparing for a 10km race

The hard work is done, now it’s time to rest your body and pamper it more than ever, take care of your nutrition, although this should be a basic rule throughout your preparation.
Try to rest as much as possible, and if you have the Sizen 6+, it would be a great complement to help your legs arrive more rested both on race day and throughout your training to be ready at the starting line.

And finally… ENJOY!!! The hardest to follow, as the nerves of a first-timer are always there. Remember, those nerves never fully go away—one day it’s for your debut, another for chasing an ambitious time, etc.
Get used to them 😉 they’ll give you an extra boost when running, but always keep them under control so they don’t play tricks on you. If you follow these tips, you’ll easily overcome the challenge of preparing for a 10km race.

Juan Pedro Mora popular runner and Sizen ambassador