If you're a recreational runner looking to increase your distance from 5kms to 10kms, you may be wondering how to do it safely and effectively. Fortunately, with the right approach and training plan, you can gradually build up your endurance and complete a 10k race with confidence. In this blog post, I'll share some tips to help you increase your distance as a recreational runner.
1.) Set a goal and create a plan
The first step in increasing your distance is to set a clear goal. Is it an event that you want to enter? Or are you happy just reaching this milestone solo? Will you complete the 10kms before the event, or save that milestone for event day?
Once you've locked in your outcome goal, set some small achievable actions to create your roadmap to success. This means gradually building up your mileage over several weeks or months. For some, this might take 6 weeks and for others it might take 12. Everyone is different and it's important that your goals reflect this individuality. Your plan should include a mix of short and long runs, as well as rest and recovery days to prevent overuse injuries.
2.) Gradually increase your mileage
One of the most important principles of distance running is to gradually increase your mileage each week. As a general rule, you should aim to increase your weekly mileage by about 10% to avoid 'going too hard too soon'. This means having 1 designated long run each week and adding an extra 500m-1km to this long run week-by-week. This run should be completed at a comfortable, conversation pace to build endurance and target the correct muscles and aerobic system. It's important to listen to your body and take rest days as needed to prevent burnout or injury.
3.) Mix up your runs
Variety is key when it comes to your running program. In addition to your long run each week, try to mix up your training with shorter runs including some interval training, fartlek runs or hill repeats. This will help you build endurance, speed, and strength, and prevent boredom. Remember the 80/20 rule here. 80% of your runs should be completed at a comfortable, conversation pace; a low intensity. The other 20% can focus on speed at a higher intensity. So, if you're doing 3 runs each week, the common breakup would be: 1 long run, 1 speed session, 1 absorption "easy" run.
4.) Don't skip your warm-up and cool down
A good warm-up is important for runners because it prepares the body for exercise, reduces the risk of injury, enhances performance, and provides mental preparation. A warm-up should be an essential part of any runner's routine, and should be tailored to your individual needs and goals.
Similarly, the cool down helps to flush out metabolic waste products such as lactic acid, which can accumulate in the muscles during exercise. This can reduce the risk of muscle soreness, cramps, and other injuries and should form a part of your routine. A cool down should be a gradual and gentle process, and can include activities such as walking, stretching, and foam rolling.
5.) Stay accountable through consistency
Having a routine for your runs can help you stay accountable, and on track with your training to reach your goal. Consistency with your running is important for progress because it allows your body to adapt and improve over time, building endurance, speed, and overall fitness. Consider joining a running group, hiring a coach, or finding a running partner to train with. This can help you stay accountable, stay motivated, and get feedback and support from other runners.
6.) Focus on Mindset
Running is a challenging activity because it not only tests your body but also your mind. What do you think about whilst you run? Is it positive self-talk or are you unconsciously sabotaging your performance with negative self-talk? A great way to combat this is to have a running mantra or try visualising your success. The brain is a powerful muscle that shouldn't be overlooked in your training.
In conclusion, increasing your distance from 5kms to 10kms is an achievable goal with the right training plan and approach. By gradually building up your mileage, mixing up your runs, focusing on your mindset, and staying consistent, you can build the endurance and confidence to reach new heights. Remember that everyone is different, and this is a general guide, YOU know your body better than anyone so rest when you have to.
If you'd like help to rediscover your energy and reach new heights on your running journey, please reach out via the contact us form on my website.
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