Why are 10KM marathons so popular
A 10k run or race, as opposed to a 40k marathon, can really help you understand how fast you’re going. This is because 10km is a short distance compared to 21km or 42km, and the distribution of speed and energy is more meticulous and rigorous. Each kilometer should be based on their physical ability to master a reasonable pace.
For many novice runners, this is a milestone
Tips for winning a 10KM marathon medal
1. It is recommended to start with 2 or 3 kilometers, slowly increase to 5 kilometers, and then try 10 kilometers. It’s normal for beginners to start at a slow pace. Consider starting at 1km in 6 minutes and then gradually picking up the pace. For ordinary people, 1km in 6 minutes is already excellent. If you can run a steady 10km, consider going faster, between 5 minutes 30 seconds and 6 minutes.
One thing you need to know before you run a 10K is that you can’t rush it. If you are a beginner who has never run a 10K before and has very little running experience, suddenly going on such a long run, whether you are fast or slow, your body may not be able to handle the load. In the days after running, it is very easy to have sore thighs and weakness. Therefore, as a novice, it is recommended to run about 3-5 kilometers a day, and then according to their own body conditions to increase the appropriate amount.
2. Training suggestion: After you can run 5KM, you can have some training
Monday: Rest or cross train (yoga/swimming)
Tuesday: Jog 6km (at a conversational pace) + ab exercises, planks
Wednesday: Cycling HIIT consists of 15 minutes of warm up +8X (30 seconds of full strength +45 seconds of active rest) + relaxation running for 20 minutes
Thursday: Relax for a 5K run
Friday: Jog 5K +5 sets of 30 second gradual acceleration run until full speed and then slow down
Saturday: Rest or light cross training
Sunday: Jog 8 kilometers
Enhance trunk stability, coordination and lower limb strength. The bones and muscles of the body can be regarded as a complex mechanical system, which seeks stability, coordination and strength, thus providing a strong structural support for the high speed operation of the whole body. For this, I recommend the old-fashioned core strength exercises like squats, breastjumps, burpees, push-ups, planks, etc. Strength training is more boring than running, so it’s best to take advantage of some downtime, such as doing squats while reading email or doing frog jumps while listening to music.
To sum up the key to running 10km, there are two points
1. As you run, find your fastest aerobic pace and stay within it.
2. Accumulate aerobic running capacity for a long time, so that the fastest pace of aerobic running can reach about 6 ’00 “level