Fast forward 28 years and I have now run more 10Ks than I can count. What is interesting is that back in the 90s 10Ks were run almost as often as the 5K. Today it seems almost hard to find a 10K race. What a shame or maybe I need to look harder. I have always enjoyed the 10K distance. I have always found that the 10K will challenge you while giving your body a break from the seemingly all consuming pursuit of those more difficult training routines to get ready for a half or full marathon. Sometimes during my marathon training have run a 10K to check in on my comfortable race pace.
When I am talking with friends who have just started running and completed a few 5K races, I tell them that they should try running a 10K because I believe it is the perfect next step in anyone's racing career. It seems that all runners think about running a half or full marathon because it seems so epically challenging. It is. But for a novice runner, the 10K is the perfect distance to teach good training techniques and how to race longer distances. It is a good stepping stone distance if you are contemplating running a half or full marathon.
As I am sure you know, the 10K is simply twice as long as a 5K. It covers 6.2 miles. The good news is that if you have already been using a training regimen for a 5K your new training routine is simply a gradual build up of your weekly long run. Most people follow the 10% rule. The 10% Rule simply is to not increase your weekly mileage by more than 10%. When I decided to step up and try the 10K the first time, I just added half a mile per week to my long run until I reached 6 miles. Once I knew that I could complete 6 miles comfortably, I felt prepared to run the race.
Like the 5K, you can run a 10K race every few weeks without much toll on your body. One of the benefits of being able to race more often is that it allows you to train your body and brain on racing strategy. The 10K involves a bit more strategy than a 5k. So you have to race in a more controlled manner so that you can finish strong and not crash and burn before you reach the finish line. To successfully race the 10K you have to have a plan which will force you to stay focused for the entire race.
I must admit here that I have not run a 10K race in several years. I have run the distance as part of the many adventure relays I have participated in recently. But as I sat down to write this, I started to think about finding a 10K race to run in this year. I know that the 10K is a challenging distance but not as challenging as a half or full marathon. Plus it allows me to have a great race experience without "hitting the wall" or running out of gas. And best of all, it will motivate me and help me avoid the burn out I have been feeling by all the long runs and heavy mileage in my training. Maybe I will see you out there once I choose my race.
July 3 – 5.20 miles (55:38, 10:42 pace) - Hill Repeats
July 4 – 7.60 miles (1:07:48, 8:55 pace) - Mile Repeats
July 6 – 8.20 miles (1:13:15, 8:56 pace) - Tempo Run
July 7 – 5.10 miles (47:02, 9:13 pace)
July 8 – 7.50 miles (1:10:33, 9:24 pace)
July 13 – 5.10 miles (47:21, 9:17 pace)
July 14 – 4.20 miles (39:03, 9:18 pace)
July 15 – 10.10 miles (1:39:08, 9:49 pace)
July 16 – 8.30 miles (1:17:58, 9:23 pace)
July 17 – 4.20 miles (38:31, 9:10 pace) - Hill Repeats
July 18 – 3.10 miles (25:07, 8:06 pace) - Speed Work
July 20 – 4.20 miles (35:36, 8:28 pace) - Tempo Run
July 21 – 5.10 miles (46:21, 9:07 pace)
July 22 – 10.10 miles (1:36:41, 9:34 pace)
July 23 – 9.50 miles (1:09:25, 11:31 pace)
Total Miles: 97.5 miles
2017 Total Miles: 1,031.8 miles
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