The basic principles of training and a training plan for runners who are already able to freely overcome 5 km and want to try their hand at the “top ten”.

Ten kilometers is one of the most popular race distances. This is a good opportunity for beginner runners to reach a new level. In this article we will tell you what to look for when preparing, and also offer a training plan for those who want to run their first 10 km.


So, you already run 5 km and, possibly, participated in competitions. Or maybe you even overcome this distance faster than in 30 minutes (this is not bad at all!). The next step is preparation for 10 km. In fact, to prepare for the first ten in life means to accustom yourself to running continuously without going over a step for an hour. The main rule of preparation: run relaxed, take your time and do not pay attention to speed, focus on a pace at which you can calmly talk. Save energy, finish the training with the feeling that you could run a little more and faster – this will save motivation and go out with every run.

Always start your workout with a warm-up that includes 10 minutes of light jogging and joint exercises. After training, you need to make a hitch – the same 10 minutes of slow running to help the cardiovascular system smoothly go into a quiet mode of operation. Start your training with a selection of sneakers and clothing. Have an examination with a cardiologist and an orthopedist. You may need individual insoles for sneakers – this will help to avoid pain in the knees, feet or back.

Take care of recovery: first of all, it is enough sleep and rest. Regular massages and a sauna will additionally protect against injuries. The easiest way to prepare for the race is to go to a running club where coaches and teammates will help (there are immediately those who run at your pace). Training is fun, the load is almost imperceptible. And for those who are preparing themselves, we offer an approximate training plan.


For training, choose four days a week, do it every other day. For example, Tuesday, Thursday, Saturday, and on Sunday, plan a relatively long run. The rest of the days are either rest or recovery exercises (swimming, yoga, Pilates). Be sure to leave at least one day for complete rest and wallowing on the couch: progress in training occurs during the rest period (most importantly, do not get carried away too much with doing nothing).