Ideally, pick a 10k run at least eight weeks away. Here are some tips to prepare for the first attempt at a 10k run: 1. Many people choose 10k as their first running event distance. How to Prepare for a 10k Run for the First Timeġ0k runs are super popular because the distance is manageable for most people. Long continuous run followed by accelerations – 10-15 minutes / 3-5 accelerations Intervals: 10-minute warm-up / 4 x 5 minutes at 10K race pace with 3 minutes of jogging in between intervals / 10-minute cool-down The last week before a 10K race should look something like the following: That’s the surest way of guaranteeing a poor time. The last thing one wants is to stand at the starting line with sore, fatigued muscles. A few high-intensity workouts are important, but there also needs to be time for adequate recovery. One can’t pack 12-weeks of training into just two weeks. It gives muscles one last training stimulus and prepares the body for the upcoming racing demands. This is usually one of the most important sessions for race preparation.
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