This time of year, more people are inclined to start running due to warmer temperatures and longer daylight hours. Getting outdoors and seeing others compete in races can spark motivation to sign up for one yourself. Whether you are a beginner or a seasoned veteran, registering for a 10K can be a fun challenge. Preparing for a 10K race requires careful planning and adequate training, and it’s important to give yourself enough time to train effectively. But how long should that be?
The head coach of the Under Armour professional team, UA Mission Run Baltimore Distance, Lara Rogers, shares her knowledge and expertise to help you prepare for your 10K. Rogers is one of several women who serve as the head coach of a professional distance team in the U.S. The UA Mission Run Baltimore Distance team, established in 2022, consists of promising athletes focused on middle-distance events and aiming for the 2024 Olympics in Paris.
When training for a 10K, Rogers says it’s good to give yourself 10 to 12 weeks if you’re starting from scratch. “For the first four to six weeks, the goal is to get familiar with running and build a foundation,” says Rogers. “Once you have your foundation, start adding more technical work over the final four weeks, such as interval training and tempo work.”
Rogers says that if you have a more experienced running background and already have a base, you can get by with six to eight weeks of training. “Use the first couple of weeks to build up volume, then four to five weeks to incorporate speed or harder workouts, and finally a taper week or two before the race,” she advises.
She also emphasizes the importance of hydration and heat management during summer 10K training. “Run during cooler times of the day, such as early morning or evening, to avoid overheating,” says Rogers. “Stay well-hydrated before, during, and after your runs, and consider carrying water or having access to water stations for longer training sessions.”
With consistent training and preparation, following these tips will help you become well-prepared to tackle the challenges of a summer 10K race and achieve your racing goals.
