Training for your first 5k & 10k

By Pete Cooper, co-founder of Coopah

Training for your first 5k

A 5k run or race is an excellent way to kickstart your running journey. It’s not only a great challenge but it also means you can really get into what a running programme can feel like. For those who work in miles, a 5k run is 3.1 miles. It may sound a long way at the moment however once you crack the 5k distance, you’re in for a world of endorphins. The best bit? You can prepare for this within two months. 

With Coopah, you’re able to do a 5k training plan without having to lose hours of your day. Your training plan will include a range of different runs from easy to intervals to tempo, meaning you won’t get bored and, most importantly, you can walk if you need to, as you set your own easy pace.

When it comes to working out your own easy pace, think about a running/walking pace that you can do for over two hours and easily be able to hold a conversation for. It is critical that you get your easy pace right as this will mean the plan is built right for you. Don’t worry if your easy pace changes, you can easily edit this in the app. 

What we would say though is if you can’t walk for 45 minutes non-stop, then it might be best to practice walking first before introducing a walk/run plan into your exercise calendar.  

Remember, that during this process, it is ok to walk if you need to.

10k training plan

The 10k distance is one which many runners take for granted. 10k is a big step up from the 5k distance which makes it an important step in a runner’s journey and a step which needs to be taken seriously.

The 10k distance is 6.2 miles if you’re a traditionalist. It is an extremely popular distance for both recreational runners but also serious runners. Who could ever forget Mo Farah’s 10k gold at the 2012 London Olympics! The great thing about the 10k distance is that it is still a manageable distance when trying to work running around a busy lifestyle. 

Here at Coopah and Run For All, we feel that the 10k is a great race distance for anyone looking for a challenge. It’s also a vital distance to race if you are considering a half marathon. Run For All offers a range of 10k races and many of these can be used as part of your training for one of their many half marathons.

When it comes to training, it is so important that you have a goal. This could be to just finish or to get a certain time. Whatever that goal is though, it’s vital that you make it specific and realistic. 

If you are new to the world of running or have previously completed a 5k, a great way to work out your goal time would be to see how far you can run in 15 minutes. When you have done that, divide the time by the distance and multiply it by 6.2. This will then show you a rough estimate of a potential finish time but remember you are going to be running further too.

If you have already done a 10k, think about how you felt at the end of the race, how your previous training was, and how many weeks away your race is and then set your goal based around that. Once you have a goal, it is important to then ensure you train properly and are dedicated to the 10k run.

Below are our top 6 key things to ensure you focus on:

1. Building miles gently

It might be easy to think I need to run 10k so I just need to run/walk that distance over and over again. However, this won’t help your training and it also won’t make you faster. You should gradually add miles into your training and build this up each week. Working on a 10% rise in weekly mileage is a great guideline.

2. Mixing up your training

If you’re going to be running 4 to 6 times a week, you don’t want to do the same run every day. Mix up your training by adding in some interval training, some easy runs and also some tempo sessions. Also ensure you mix your locations up so you don’t get bored of the same route.

3. The importance of strength and core work

One of the things we hear too much is ‘I got injured’. One of the key reasons for this is people don’t do strength work. When running, it is vital that your use time across your week to do S&C work. By doing this, you can strengthen your entire body. This could even be as simple as standing on one leg when brushing your teeth. The Coopah App makes it easy to plan your strength work as it has specific videos for runners. 

4. The importance of yoga - not just core!

Yoga is a great younger sibling to running and can really help you avoid injury but also get faster. Yoga will help your knees, ankle, hips, and even feet! We know runners hate to do things which aren’t running, which is why our yoga videos are short, focused on one key part of the body, and easy to do at any time.

5. Trusting your training

When training for a 10k race, it is easy to listen to what other people are doing, how far they’ve ran etc. However, your training plan is specific to you and the time you have. It is vital that you trust the process as your training has been written by coaches with years of experience who understand just how important running slow is in order to run faster on race day.

6. Following an adaptable training plan

Finally, we understand that things change, which is why we believe PDF and static plans don’t work. Make sure you follow a plan which adapts to your training and your input. At Coopah, the pace we tell you to run depends on the pace you are currently running. If you are running slower or faster, our plans will adapt to ensure the next run is achievable. Most importantly, this will help you to avoid injury!