In the months before the race I would run a certain mileage
a week and then I would do some more race specific stuff like kilometre
intervals, kilometres on track and on road, fast, short, recovery to get some
speed in my legs for the upcoming race.
Do you do anything in the gym in preparation for race day?
Conditioning is always good and being flexible is very
important for a long-distance runner. I manly just keep on top of my sports
What is a typical diet for a 10k runner?
A long-distance runner would probably be eating more carbs
than the average person should be eating. Carbs like fruits, vegetables and
pasta are a very good source for the carbs that you need and you would also
need a high amount of protein to replenish the muscles that are damaged during
exercise. Recovery drinks are also very good for post-workout healing and for
rest days as well. This diet will definitely get you geared up towards the
Strength, Speed or Stamina?
I would say that stamina is more important because of the
fact you’re running 6.24miles, it’s longer than the average person would run.
Top 10 Tips
1. Invest in a good pair of running trainers. Asics are
the best around.
2. Get some comfortable, breathable kit. If you feel
good when you train then you train well.
3. Stick to your training routine. It sound simple, but
people always like to skip days here and there. You wouldn’t walk into a maths
test without revising.
4. Don’t try and run before you can crawl. Gradually
build up (progression). Listen to your body – take a day off if you have to.
5. Don’t be too hard on yourself. Don’t compare
yourself to top long-distance runners and be realistic.
6. Try and do at least one speed session every week. Try
and run at a faster speed that you can maintain during key parts of the race.
7. Over-distance training is vital. Try and run at
least seven miles once-a-week because it gives you a psychological edge going
into the race because you would have exceeded the race mileage six or seven
times. It will make the 10k easier because it will be a smaller distance.
8. Eat at least two hours before the race. Don’t eat
anything too heavy and don’t eat anything you have never eaten before. Eat
something that is quite high in carbs like porridge or toast. Don’t drink too
much water – one litre before the race is more than enough.
9. Get as much sleep as you can leading up to the race. People
get nervous the night before so it is good to get those extra hours during the
10. Always go in with a target. If you target 60
minutes then you need to target six minutes per kilometre.