Coopah How To: Train For Your First 10k
10k events are growing in popularity all over the world, and for a lot of runners it may be their first ever organised running event, so if that sounds like you..keep reading!
10k (or 6.2 miles) is a significant distance to run, but not quite as daunting as perhaps a half marathon or a marathon. But don’t be fooled, if you want to nail your first 10k and enjoy yourself along the way, then training right and preparing for race day is essential. And if you’re not sure where to start, then don’t panic as we have put together our top tips to help you on your running journey.
HOW LONG DO I NEED TO TRAIN FOR?
This can be dependent on a few different factors. If you are completely new to running, we would suggest following a plan between 12-16 weeks as this will ensure you have enough time to build up your volume and intensity gradually over the weeks, and not make any huge jumps. If you are looking at starting your running journey, first set yourself the goal to reach 5k, and then you can build from there. It will also make the distance seem a lot less daunting too.
If you are already at a stage where you can complete 5k comfortably (either running or using the run/walk method) then a shorter plan may be more suitable for you, but ideally we would always suggest giving yourself at least 8 weeks to be able to fully prepare and get your body used to running for longer and adding more intensity to your workouts.
The great news is, with Coopah you can create a plan of any length from 6 weeks all the way to 24 weeks, so no matter your starting point you will find a plan that is suitable.
How many days per week do I need to run?
This can vary from person to person, but as a minimum you should aim to run at least 3 days per week, this will ensure you have plenty of time to sensibly progress your mileage, your pace and build your aerobic fitness, and of course include those all important rest days too.
What do I do if I miss a few runs due to illness, injury etc?
Firstly, don’t panic! Injury and illness can happen to anyone at any time, but it doesn’t always mean you need to stop training or give up your goal race.
If you are injured, please make an appointment as soon as possible with a sports doctor or physio who will be able to assess you and provide you with a step by step plan to get you back running.
If you have missed a few days due to illness, the most important thing is to return to training sensibly and not to play catch up & cram all your missed runs into a few days. Take those first few runs back really easy with shorter runs, and build yourself back into the harder, longer runs over the next couple of weeks.
I have never done interval training before, and I am worried I won’t be able to run fast… where do I start?!
It can feel really daunting to run faster if you have never done it before, but interval training is such an important part of any training plan and a really good way to build strength, speed and endurance. At Coopah we know how hard it can be to get started, which is why with our training plans we gradually introduce you to interval workouts, that then progress with you as you get more confident over the following weeks.
If running a certain pace feels scary, then ignore your watch and just focus on your effort levels instead. If you imagine a scale of 1-10 (with 1 being zero effort to 10 being your maximum) to start with aim for around a 7-8 for your intervals, and then as you get fitter and more confident you can start to push yourself more.
The good news is, Coopah can take all those stresses & worries away, as we can offer a fully personalised training plan that is built around your availability and goals!
what coopah can do for you
🫡 Make training easy with weekly sessions that adjust around you.
🏃♀️➡️ Live coaching during your workouts means you’ll always know when you’re on target.
🧡 24/7 access to real life coaches.
⌚️ Syncs seamlessly with all of the most popular fitness devices and platforms.
Download the Coopah App today and get a two week free trial!