Running a 10k race is a great goal to have. But without the best running shoes for 10K, all of your training and fueling efforts might just be useless.
But don’t worry, we’ve reviewed 10 great running shoes to take you to the finish line comfortably.
Related: Best Running Shoes for 5K
Let the scrolling begin …
Best Running Shoes for 10k Races
- Adidas Adizero Boston 8 running shoes – Best lightweight
- Nike Zoom Pegasus 36 running shoes – Best for lockdown
- Brooks Ghost 11 running shoes – Best for wide feet
- Skechers GoRun Razor 3 running shoes – Best for responsiveness and energy return
- Saucony Freedom ISO 2 running shoes – Best for ankle support
- Asics Dynaflyte 2 running shoes – Best upper
- New Balance 1400v6 running shoes – Best for versatility
- New Balance Zante Pursuit running shoes – Best for breathability
Side-by-side Comparison of the Best 5
- Adidas Boston 8
- W: 6.9.oz 〉 M: 8.9.oz
- 10mm heel-to-toe drop
- Stretchy multilayered mesh upper
- Boost midsole
- Continental rubber outsole
- True to size
- Saucony Freedom ISO 2
- W: 8.1.oz 〉 M: 9.1.oz
- 4mm heel-to-toe drop
- ISOKNIT upper + ISOFIT lacing system
- Full-length EVERUN midsole
- TRI-FLEX crystal rubber outsole
- True to size
- Brooks Ghost 11
- W: 9.4oz 〉 M: 10.8.oz
- 12mm heel-to-toe drop
- Engineered mesh upper
- BioMogo DNA + DNA Loft midsole
- Blown rubber outsole
- 1/2 size up
- Skechers GoRun Razor 3
- W: 6.3.oz 〉 M: 6.3.oz
- 8mm heel-to-toe drop
- Ripstop mesh upper + 3D printed overlays
- Hyper Burst midsole
- Strategic carbon rubber outsole
- Half size up
Adidas Adizero Boston 8
The Boston series is essentially a favorite amongst many. It’s that one shoe that holds down that balance of being fast and versatile at a fair price. It’s one of the best running shoes for marathon and 10k hands down.
Adidas decided to go with a more uniform mesh design on this update. The mesh is fairly sturdy and it’s slightly on the more supportive end of the spectrum.
The Adizero fits like it’s meant for speed. It has a fairly snug midfoot wrap and an average size toe box. It feels a bit tight at first, but it gets nice after a short period of time.
The upper is a simple design with a slightly padded tongue that’s breathable and feels great against the foot.
The heel cup is about as secure as it gets in an up-tempo shoe like this. Certainly, the looks have changed, but the functionality of the upper is the same.
The midsole has some Boost going on, but The Boston has never been a plush shoe. And if you’re into shoes like the UltraBoost, the Boston does not feel anything like that.
This setup of Boost is meant for speed. However, you still have some bounce and cushioning but in a much more controlled ride.
Picking up the pace is easy, and if you can handle a less cushioned shoe, this can still be suitable for a longer run.
The beauty of the Adizero Boston is it’s versatile. It’s like a daily trainer that can also be a racer or speed shoe. Either way, it’s a fun fast shoe to run or jog in.
The outsole has changed up the design a bit. The Continental rubber design has almost a chequerboard cross design that covers the majority of the bottom.
The Boston 8 actually flexes a bit more naturally because of this design. It’s subtle but noticeable.
The outsole still has the torsion system that’s meant to guide the foot through transition and to keep that Boost under control.
There are other shoes on the market that might be a threat, but I still think the Boston 8 is a solid choice for that runner or jogger who wants something a bit faster for daily use.
Nike Zoom Pegasus 36
The Pegasus seems to be that staple shoe when it comes to Nike’s running shoe line. Some updates have been subtle and some have been game-changers.
Right off the bat, the biggest change to this model is the upper. While the Pegasus 36 still uses Nike’s FlyMesh, Nike focused on making this shoe as breathable as possible.
Throughout the toe box and the sides of this shoe, you have increased perforations. These most definitely help keep the Pegasus as airy and as breathable as it has ever been. I don’t mean that the Pegasus 35 was hot, but Nike definitely stepped things up.
The fit is about the same as it was before, meaning that you will get that fairly snug feel throughout the midfoot.
With the inclusion of Nike FlyWire technology, it makes getting that perfect lockdown easy enough.
The toe box of the Pegasus is just about unchanged, but the upper material does break in a bit easier than the mesh of the 35.
The upper by design is pretty simple, just a one-piece mesh design. You still have that heel cup that flares outward, which may have the look that your heel might slip out, but it definitely does not.
The other update is the tongue. Some people seem to not like the Pegasus 35’s tongue because it came up so high against the foot.
So Nike went back and redesigned the tongue to be more of a flat almost racer style tongue. I did not mind the tongue on the 35, but this flatter tongue in the 36 does feel pretty good against the foot.
The fit still feels seamless and the upper feels one with the foot.
The midsole is pretty much the exact same as it was on the 35. There’s a full-length Zoom setup with Cushlon foam.
Cushlon is not as fancy or as advanced as the React foam or the Zoom X technology. But sometimes, the simple setups can still get the job done.
The cushioning may seem simple, but the ride is still smooth. The full-length Zoom just rolls you through transition and you get that nice bounce when coming through your stride.
What makes this cushioning work is that it’s fairly balanced as far as being soft enough for longer runs but still responsive enough to go for more up-tempo workouts.
This is why the Pegasus seems to be that great option for those who only want one shoe. It has the range to go from faster workouts to your longer runs.
The outsole of the Pegasus uses rubber throughout the shoe with a segmented crash pad on the lateral side and the Pentagon pattern traction throughout the medial side.
The Pegasus 36 has enough protection for just about any road-like surface. And while it does work, the traction is pretty basic meaning that you will not have issues under normal conditions.
However, once you get to wet grass or a slick surface, it just gets you by. Either way, this outsole will get you covered for the most part.
Flexibility-wise, the Pegasus 36 has a natural bend through the toe. So if you’re a neutral runner who likes a more natural ride, you will feel right at home.
The arch support on the Nike Pegasus 36 is good for most, but someone with a flatter foot may feel the arch being too aggressive.
Overall, the Nike Pegasus 36 does everything that you need to do. It’s a great all-around shoe that feels fast, has a balanced cushioning, and a great breathable upper.
This should be a pretty easy pickup for true Pegasus fans and definitely worth a try if you’re interested in trying a Nike running shoe that can get the job done.
Brooks Ghost 11
As one of the most popular shoes within the Brooks run line, the Ghost 11 is back with several changes to improve fit and performance while still maintaining the same feel runners have to come to know and love.
This is a highly cushioned neutral running shoe.
The new midsole design combines BioMogo DNA and DNA Loft cushioning in the heel. This combination creates a very comfortable ride while maintaining more responsiveness throughout the shoe and offering a soft and adaptive underfoot experience.
The upper is made of an engineered mesh that offers areas that stretch and give where more freedom is wanted while maintaining areas that are less elastic where more support is preferred.
The new heel counter also helps to hold the foot securely and the lace lock on the tongue helps keep the tongue snug and in place when running.
So the targeted zones on the upper are designed to provide the perfect blend of stretch and support.
The outsole has seen small modifications. The Ghost 11 uses a slightly modified blown rubber outsole that helps to keep the ride smooth while providing plenty of traction and durability for long miles on the road.
The Brooks Ghost 11 has a stack height of 30 mm in the heel and 18 mm at the forefoot for a heel-to-toe drop of 12 mm.
The flex grooves and the segmented crash pad help keep the shoe flexible and enhance comfort.
The Brooks Ghost 11 is an excellent running shoe for runners looking for a highly cushioned neutral running shoe that is all about having plenty of comfort while still maintaining a natural feel.
Last but not least, the Ghost 11 is one of these cushioned running shoes for Metatarsalgia.
Saucony Freedom ISO 2
At first glance, the Saucony Freedom 2 seems to look similar to the original model. But there are a few noticeable changes.
For better or worse, let’s see what the Freedom ISO 2 is all about.
The first major change is the use of Saucony’s new ISO Knit material. It seems like every company is jumping into the knit upper hype. Some do well but some not so much. Fortunately for you, the ISO Knit falls under the pretty good category.
The upper was improved across the board. And if you’re wondering, the Freedom ISO 2 feels true to size – thank you Saucony.
The upper of the ISO 2 has a sense of sturdiness that the previous model kind of lacked. The knit is ventilated throughout the toe box and on the sides of the shoe.
There are some overlays outlining the sides of the shoe and around the toe box to reinforce the upper even more.
Like the name says, the Freedom 2 is an ISO model, which is Saucony’s fancy way of saying the shoe would fit better and provide a snug fit without any pressure.
The midfoot wrap is very secure and accommodating at the same time that you’d never feel any pressure or tightness.
The overall fit just feels on point while the toe box room is just enough to fit comfortably. Having an actual space in the toe box for your toes to splay out is always a plus.
Without over-stuffing the upper, the interior of the shoe feels a bit more padded compared to the original version. The tongue and heel area has a tad more padding, which adds to the comfort.
The support frame has been modified and gives the shoe a bit more support compared to previous models.
In the original Freedom, the heel was a bit flimsy. But it was updated and it definitely gives the Freedom 2 a more secure fit while not being too rigid.
The midsole brings back the full-length EVERUN, which is Saucony’s responsive bouncy energy-return technology. This technology is similar to another brand with 3 stripes TPU plastic material but more on the firmer side, which makes sense in a shoe like this.
While the Freedom 2 feels nimble and fast, you’re still going to be able to get a sense of impact protection.
The ride is responsive and seems to reward you once you get some momentum going. And there seems to be the ever so slightly more bouncy feeling coming up the midfoot compared to the original model. But either way, it’s a very snappy shoe to run in.
The outsole comes with a layer of Crystal rubber with some exposed midsole material that goes from the midfoot towards the heel. The crystal rubber does well on all road-like surfaces, but wet grass is a bit slick.
The big positive here is the crystal rubber’s durability. I’m pretty sure the Freedom ISO 2 will last well for most runners.
The flexibility of the shoe will provide a more natural ride.
While the original Freedom ISO was a great shoe for most runners, the ISO 2 is a slightly better version of that model. Saucony kept what runners liked about the original ISO and fixed a few things.
Yet, the Freedom 2 is not without its faults. While it feels fast, it’s heavier than most lightweight running shoes and I think it’s because of the EVERUN material.
Some might call the Saucony Freedom ISO 2 an everyday trainer and some might call it a tempo speed shoe, and some might even use it for 10k races.
- The fit is on point.
- The midsole feels fast and bouncy.
- The ride is not too unstable.
- The outsole is durable.
Asics Dynaflyte 2
I admit, before the release of the Dynaflyte 2, I wasn’t a big fan of Asics racing shoes. But when Asics decided to go with the full-length FlyteFoam midsole and created what I think was one of the best everyday runners in the Dynaflyte, my whole perspective changed.
Let’s see what the Dynaflyte 2 has in store for us.
The only small complaint I had with the Dynaflyte 1 was the upper. It was comfortable and felt very well, but the material used was not as breathable as I would like. This was noticeable on longer runs or just while running during the hotter months.
So I had hopes that Asics would come through in the clutch and do the Dynaflyte 2 some justice. Well, I’m glad to say they did.
Asics uses what they call the Adept mesh upper for increased breathability.
Does the update make the Dynaflyte 2 more breathable?
Definitely. It’s amazing how such a small change made so much difference. The upper has a tad more structure and does not stretch quite as much as the Dynaflyte 1 upper.
Asics went on with the minor changes. The heel cup is now a bit more rounded off, but I didn’t it notice it while running. The laces have also been swapped out for flat laces. When you add up all the small changes, you get an extra bonus.
FlyteFoam is the main reason why a runner would choose the Dynaflyte over some of Asics’ other neutral running shoes such as the Cumulus or the Nimbus.
The compound of FlyteFoam gives a lighter, more resilient cushion that stays pretty consistent for a smooth ride. The Dynaflyte has balance and the FlyteFoam gives a more responsive feel without sacrificing comfort.
Overall, the midsole is about the same as the previous version, which is a good thing based on “if it isn’t broke, don’t go around screwing with it”.
The outsole is almost similar in both versions with some rubber that reinforces most of the high-wear areas. I would expect the Dynaflyte to hold up pretty well.
The forefoot flexibility is pretty good. It’s flexible enough to give you a more natural ride but stable enough to give you some support.
So the Dynaflyte can be your running shoe if you want something that:
- handles everyday runs,
- goes long but not be heavy,
- handles some faster pacing.
- The upper has been improved
- The shoe is lighter
- It is CHEAPER
In short, the Dynaflyte 2 is a simple shoe, but it works.
New Balance 1400v6
With a 10 mm heel-to-toe drop, the 1400V6 is versatile and it’s one of the best road running shoes that can handle anything from 5k racing to longer tempo workouts.
It is built for the neutral runner with a lightweight flexible response and lots of bounce-back.
Continuing to offer the same tooling as its predecessor, the 1400V6 maintains a responsive RevLite midsole with sufficient cushioning to handle longer distances.
They haven’t really changed the midsole because it’s so tried and true and they don’t want to make their runners angry.
The 1400 V6 was established on the NBJ last which is a Japanese last. This means that it’s a little bit more curved at the front of the outsole and it is a super tight fit.
On the outsole, strategic rubber placement offers a lightweight design while also providing plenty of traction when you decide to pick up the pace.
The upper is really the biggest cosmetic change. The V6 uses an all-new 3D Engineered Mesh with a 3D resin overlay. The no-sew design offers a seamless wrap that also maintains a snug and secure midfoot lockdown.
Underneath, you can see a Phantom Fit Cage that really hugs and secures the foot inside while the reinforced rubber toe cap gives you a nice pop off the end of your stride.
Talking about fit …
Normally, New Balance is known for their width, but the 1400V6 is a narrower fitting shoe. But the good news is it does come in 2E for those that need a wider width. So it’s actually a racing shoe that comes in wide width – that’s big time.
Finished off with the same minimal tongue construction seen on New Balance track spikes for a super custom lightweight comfortable fit around the ankle, this shoe offers a sleek and streamlined feel that is built for PRs.
If you’re the type that likes to hit the road in lightweight comfort and tons of style, the 1400V6 from New Balance might just be the one.
New Balance Fresh Foam Zante Pursuit
The Zante line is New Balance’s lightweight soft running shoe that can be used for a variety of runs. The Zante 1 and 2 were some fan favorites and the 3 was kind of garbage, I think, but the 4 was redemption.
While this could have been called the 5, New Balance decided to split the Zante lineup into different versions with the Pursuit being the closest to what the Zante 5 would have been.
The upper uses what New Balance calls Hypoknit. Compared to the previous version, this knit has a lot more stretch to it. We’re talking almost Primeknit levels near the toe box and the comfort and fit are seamless.
It definitely has that sock-like feel that brands try to implement, which is surprising coming from New Balance.
The knit is used throughout most of the shoe but does become a bit tighter weave throughout the midfoot. The Zante 4 has a saddle that wraps around the midfoot and New Balance has dropped hat feature. This update really makes the Pursuit feel much more seamless.
You might feel that the stability of the midfoot is a bit too giving, but once you adjust the laces, it’s not too bad. Once you get going, the upper will not cause any issues.
Going to the midsole, there’s a full-length Fresh Foam setup. Fresh Foam can come in different flavors in that it can be firmer and responsive or softer and plush depending on how they make it and how much of it they use.
When it comes to having that nice balance of both responsiveness and cushion, the Zante Pursuit is probably one of those shoes that you’ll have to bring up.
You can go on short runs or longer runs and the shoe still does well. As far as how it feels, it has a bit more spring to it and a subtle bouncier step coming off the midfoot.
On the outsole, the shoe features a new translucent rubber compound that gives you full coverage throughout the shoe. It does look cool and gives more protection than previous models.
The Zante Pursuit is versatile enough to be that lightweight trainer that many could benefit from, from a runner who needs a reliable shoe for their 10K races, to sprinter who needs a training shoe to someone who just wants a lighter training option.
The only negative that I can say is the Knit may not be everyone’s cup of tea. The Zante 4 was a bit more stable on the upper, but the comfort the Hypoknit offers is remarkable.
- The ride is still natural and it’s the best that has ever been.
- the fit is really nice.
- No issues with the heel.
- The tongue stands in place
- No pressure against the laces.
- It is breathable.
- The toe box has enough stretch to it to where even a wider foot runner should be fine.
- It is still flexible.
Skechers GoRun Razor 3
The Razor 3 is one of the newest racing shoes out in the market from Skechers.
Let’s see what this newest update is all about.
Every running brand seems to push the idea of what a road racing shoe should be. Skechers attempts to make their push with the newest update in their Razor line.
Some might want to consider this the Nike Vaporfly killer, which is a BIG statement.
The upper uses a translucent Ripstop mesh with the use of side panel overlays. The upper is form-fitting for the most part, but there’s a bit of stretchiness towards the toe box.
The fit is secure and snug similar to many other racing models. Sizing wise, this is a unisex shoe. The shoe is snug but not tight and I think that Skechers found a nice balance.
The tongue of the Razor 3 is very flat, but surprisingly you’re not going to feel much pressure from the lacing system, which is a worry for how thin the tongue is.
The heel cup is a bit wider and rounder that might give a little bit of heel lift while going faster, but using the extra lace loops on the side will help you lock that fit and solve that problem.
Overall, the upper is just about everything that you need it to be.
The midsole is where all the magic happens. Skechers uses their new Hyper Burst technology which is quite satisfyingly responsive.
What this means is it has that bouncy feel and you’ll never feel like you’re losing momentum. The key to this is that it doesn’t feel too hard.
I do not consider the Razor 3 a soft shoe, but it has enough cushioning to where you don’t really notice much foot fatigue. All that is fine and dandy.
Many shoes can have that nice balance of cushioning, but the Hyper Burst feels so light on foot it has that true race-day feel.
The Razor can be used for training if you need it to be because it hits all the marks of what a lightweight trainer should be but in a race-day package.
The outsole has extended rubber from the midfoot and around through the heel. This is much appreciated for the simple fact that it’s much more confident and protects the foam from wear and tear.
Many brands try to make their shoes more lightweight by shaving off the outsole rubber, and the Razor 3 was able to do that while still providing decent traction.
The Razor 3 is definitely a road shoe and traction-wise, it’s about what you’d expect. Even on wet roads, it does fine, but it feels a bit slippery.
The Razor 3 is a great shoe and there’s not to complain about it except for a few things. I would have liked the heel cup to be a little less rounded. It just feels that it could be a little more secure that even if it’s fine for some, it won’t be for everybody.
One more thing, I’m pretty sure Skechers and their team spent endless hours designing the Razor, but the aesthetic needs to be improved. I’m talking about the overlays and the word SPEED on the upper. If I have speed, competing runners will know about it.
Luckily, the Skechers Razor 3 is good enough to where you’ll just deal with it if you’re a Skechers fan.
- The Razor is great.
- The fit is great.
- The wider base is great.
- The responsiveness and cushion make for an impressive combination
For us, normal runners who are not averaging 5-min flat miles for 26 miles, I think the Razor 3 would offer everything you’d want in a fast race-day shoe. It’s almost half the price of the other options out there.
Nike Zoom Streak 7
The Streak is one of Nike’s most popular racing shoes. This shoe is perfect and will feel just as light at kilometer 1 that it does at kilometer 10. Your legs might not feel that light but the shoe will still feel that light.
The Streak 7 still has the same tooling from the Streak 6.
It features a really durable upper with a super lightweight mesh that is super breathable to let a lot of airflow in. You can train and run in the Streak 7 and the upper is not going to break on you. It has that same sunset swoosh as the Zoom Fly.
On the inside, you have something called the ‘arch strap’ which is like a cage on the inside of the mesh. The arch strap will lock in your foot into the shoe which will make the shoe feel like a part of your body the entire length of the run.
The shoe features a full-length Phylon midsole which features Nike Air Zoom right in the heel to give you a lot of squishy air cushioning, extra responsiveness, and protection.
This is going to be great for a nice transition from your heel strike all the way to your toe-off. The midsole has an integrated Pebax shank which adds a little bit of torsional rigidity.
Speaking of transition …
The outsole has strategically placed rubber in the forefoot and heel to provide extra durability and traction. It has a plate right in the middle that’s also going to help with your transition.
The outsole also has super grippy rubber on the outside to really help guide you along your run.
Overall, the Nike Streak 7 is pretty similar to its predecessor and if you like the Streak 6, you’re going to probably like the Streak 7.
Reebok FloatRide Run Fast
When it comes to 10k running shoes, most runners I know are always looking for the lightest shoes possible. Reebok has done a lot to make the Fast Pro just that.
The Reebok Run Fast was designed for elite athletes to compete with the Vaporfly 4% and Adidas Sub 2.
Let’s see if this lightweight flat would benefit you.
With so many amazing racing shoes using different foams and technologies to give a better faster ride, does the price of the Run Fast Pro translate over to a better performance?
The Reebok Run Fast fits true to size. For a racing flat, the shoe is snug but very comfortable and offers a very uniform feel across the upper and the toe box.
The Run Fast Pro is about 2oz lighter than the Nike LT3 I’ve raced in before. I was worried about the durability and overall lifespan of how it would perform in races.
The Run Fast is so light you would think you would just tear right through it, but rest assured because it has an amazing build quality.
The shoe uses a breathable one-piece lightweight engineered light upper with thin overlays at the midfoot area to help lock down the midfoot.
Also, the minimal padding in the heel collar does a great job of comfortably locking down the heel.
The midsole offers a low stack height with a 16.5mm heel and a 12.5mm forefoot stack height, which gives the Run Fast Pro a 4mm heel-to-toe drop.
The cushioning is comprised of a combination of the Reebok FloatRide foam. It gets an added structure and stability from the yellow top layer EVA foam.
Runners have really been surprised at how cushioned the Pro feels considering the weight and the low stack height. Even on longer runs it still feels more cushioned than it seems and a lot softer than many flats out there.
Down at the bottom, the Run Fast Pro has one of the most unique outsoles and probably one of the main reasons for the high price and lower weight.
The outsole is made up of tiny TPU plastic lugs that are made into the midsole. Because of this, you’d expect the outsole not to last very long, but it actually holds up pretty well and the traction is great despite being quite noisy.
Is it worth the price tag?
The Reebok Run Fast Pro is a great racing flat that offers an amazingly soft ride considering its weight, but it’s overpriced for what it offers. But if you don’t mind the price tag, you’re going to love it.
That’s pretty much it. I hope my reviews of the 10 best running shoes for 10K races were quite helpful.
If you have any running shoes that would add value to the list above, feel free to comment below.
Top Tips For Your 10K
It’s time for some tops tips for your 10K. We’ll be looking in more depth at picking the race, training, consistency, and motivation.
So, if you’re stepping up from 5k or you’re completely new to running, we’ll help you to get to the start line.
Pick a race
Running a 10K race is a great goal to have. The distance is less demanding when it comes to your training schedule compared to a half or a full marathon. Also, there are loads of events for you to sign up through as well.
First, you’re going to have to work out how you’re going to get yourself up to that 10K. That may be a distance that’ll take you up to an hour, perhaps longer to run.
When you’re starting out, that can seem really daunting, but it’s totally doable. It might even be something that pushes you onto longer distances like a half marathon.
How much training do you need to do for a 10K really does depend on your level of experience already. Give yourself from 6 up to 10 weeks to train. So, find a race that fits in around that time scale.
Investigate the course
Make sure you check out the course as well because you don’t want to be entering something that’s hideously hilly. You can also decide whether you want a trail race or a road race. So make sure you investigate the course properly before you sign up.
Set yourself a goal
Set yourself a goal for your race; maybe it’s to
- Set a PR.
- Finish in a particular time or just under a particular time.
- Run the whole thing without stopping.
- Just finish the race on your feet.
Whatever your goal, make sure you choose a training plan that’s right for that particular goal. You can always adjust it if you change your mind.
When you’re training for a 10K race, set your focus in 3 main areas: speed, endurance, and recovery.
Speed is important if you have a target time in mind for your 10K. If you don’t, then don’t worry too much about it. But if you want to be crossing that finish line at a certain time, then you are going to need to be doing some workouts during the week at your target race pace and also some slightly quicker stuff, too.
This kind of thing can be done on a track if you have access to one.
The video below will teach you how to run on a track.
The endurance side of things will come into play when you start running the longest distances that you’ve ever run before. This is an important part of any training program.
Start and end each run with a 5-minute walk. Walking not only prepares the body for running and cools down afterward, but it also extends the time on your feet, therefore increasing your endurance.
Pick a training plan that works around your free time. There are loads that you can choose from online and there are also some handy apps as well. All you’ve got to do is go out there, do the runs and just tick them off.
You can be really flexible with them as well. So if your plan says you should rest on a certain day, you can actually move that around so that it fits in with your own personal commitments.
Just be sensible with that and don’t run for 4 days in a row and then take 3 days off – that’s not quite how it works.
Most plans will take the form of either goal distances or goal times. Either is fine and there’s not one is better than the other. It’s whatever works for you, so just give it a try and see what’s best.
But the simplest way to do it is to run to time and that way all you need is a watch. If you want to run to distance, then you’re going to have to download an app to your phone or use a GPS watch.
Don’t overload yourself though. There’s nothing wrong at all with being ambitious, but you need to pick a plan that suits your level of fitness.
Think of something that you can actually keep up with so you don’t overload yourself and just give up because it gets too hard or run a risk of getting an injury.
At the same time though, we don’t want it to be easy. Pick something that challenges you but doesn’t leave you exhausted at the end.
One of the key factors to successfully training for your first 10K is consistency. You could try and set your running days to be exactly the same each week. That way you’re less likely to give up on them.
Also, try to run in the morning because that’s great motivation to make sure that you’re going to get out there and get it done.
Being consistent can be a lot easier when you train with other people. Why not look into joining a running club. A lot of them have special programs designed to get you from 5 to 10K.
Or, you could sign up for a race with a couple of friends because mutual support and maybe a bit of competitiveness could work wonders.
Make sure you follow the plan and build-up to the distance sensibly and gradually. Anything too soon could add to a niggle or maybe even bring on an injury. If you do have any concerns, make sure you rest up or see a professional.
On the flip side, don’t lose motivation if you have a bad run or if you have to skip one altogether.
Let’s face it, we’re not all elite athletes and sometimes some things got to give in order for you to fit everything into your life. If you do find that it’s your running that gets put in the back of the queue all the time though, you may just to have a little look and find out why that is.
Maybe you’re just trying to put it off and need a bit of a kick of motivation to get out there and get it done.
10k is not double 5k time
An important thing to remember if you’re setting yourself a goal time is that your 10k time is not simply going to be double your 5k time.
There’s a lot of different factors that can affect your race time like hills, weather, how you’re feeling on race day. But regardless of all those, when you’re going longer, you’re always going to be going a little bit slower as you go along.
Hopefully, these tips have given you all the inspiration you need to go and sign up for your first 10K.