How To Prepare For A 10K Run

So you want to run your first 10k, the first thing to do is give yourself enough time. Give yourself three or four months if you're not fit. Then, break up your week into short sessions and one or two long sessions.

You have to train four a couple of days and give yourself recovery. Decide what your target is. Start off jogging short distances, then increase the volume and intensity every couple of weeks.

The long runs come on the weekend. At the weekend, you practice as if you're in the race. You do a good warm-up and then you run four or five miles.

Long distance runners will have almost a sprinting action. Their feet will either be landing heel-toe or flat on the balls of their feet. Remember to give yourself enough time to work on short distances and fast longer distances, recovery every two or three days, particularly in the beginning, and use Sunday as a race practice day. .