How to run 10 km in 30 days

Long-distance running is a great way to improve your physical fitness , endurance , and overall health .

The goal of running 10 km can be a challenge for beginners. This distance may seem extremely long or even unattainable. However, By following the plan and basic principles that we have prepared for you, along with a pinch of your determination, this goal is achievable for everyone - regardless of previous running experience .

Plus, if you're reading this , you've probably trained for a 5K , which is a great starting point for achieving this goal. If you haven't, don't give up and start training with even more determination .

Above all , don't be afraid of anything, carefully read the tips we have prepared for you and trust the process . In 4 weeks you will run 10 km without stopping .

How to run 10 km - basic principles

1. Equipment - watch: you will need any watch that can measure distance.
   • If you don't have a watch, a mobile phone and an app are enough. Useful apps: Garmin Connect, Strava , Nike Run Club.
   • If you decide to use the Strava app, join our running team hyve running club and don't hesitate to get in touch, we'll be happy to advise you personally.
2. Equipment - footwear: don't underestimate running shoes. If you don't know what to wear, we can recommend one of these proven and affordable models from our own experience.
   • Nike Pegasus 40, Asics Gel Cumulus, Asics Gel Kayano, Asics Gel Nimbus.
   • Choose a size so that you have about 1-1.5 cm of space between your thumb and the toe of the shoe.
   • The shoe should fit your foot comfortably , it shouldn't press anywhere, and it shouldn't make you feel "strange".
3. Set a realistic time frame: our training will take you 4 weeks.
4. Regularity: you need to realize that this will not work without regular training. You will run 3-4 times a week.
5. Increasing the load: increase the length of your run gradually. The total weekly volume will not increase by more than 10%.
6. Injuries: As runners, we are constantly dealing with strange pains in our lower limbs. The pain is likely to come and once it does, it is necessary to distinguish its severity . If the muscles hurt, it is okay. If the shins , tendons , knees , etc. hurt , you need to stop immediately , take a break and find out in this article what kind of injury it is and how to behave accordingly.

Run 10 km in 30 days with our plan

Tip: Print out your training plan and use it as a tick-off calendar to track your progress. You'll find that your preparation for the 10K will go more smoothly.

If you prefer a table view:

Nutrition and hydration

• Before the run: eat light carbohydrate snacks and drink.
• During the run: you won't need any gels or "special" bars. There's no need to drink during your workout. If you're really thirsty, just drink plain water during your run.
• After running: immediately after training, you can have a light sweet snack , a bar or anything you like. If you have a protein drink , mix 1 serving. Once you have calmed down from the run, have a meal consisting of carbohydrates and protein . You will support regeneration with a carbohydrate side dish - e.g. rice, pasta, potatoes and a source of protein .

Injury prevention

• Warm up and stretch: Warm up properly before each run (focus on your ankles and hips) and stretch after your run.
• The right footwear: invest in quality running shoes.
• Listen to your body: don't push yourself if your body tells you to stop (not to be confused with not wanting to anymore)

Mental preparation

• Set a positive mindset: you will just run those 10 km.
• Why it wouldn't work: In reality, there is no reason why you wouldn't be able to run 10 km.
• Be consistent: read our article on motivation and consistency in training .