You’re just 8 weeks out from the SG Petch Sunderland City 10K and you’re starting to think… it’s about time you started training for the big day!
Whether this is a distance you’re already familiar with, or it will be your first 10K, it’s important to build up your mileage in the weeks before so that your body is prepared, and you arrive at the start line confident, calm and ready to crush it.
If you’re not already signed up for the Sunderland City 10K, don’t worry! There’s plenty of time to enter now, and start planning out the next 8 weeks up to race day.
Not ready for a 10K yet? Read our blog on smashing your first 5K here
Why Sunderland?
- Over 5,000 fellow runners in the city centre, everyone from club runners to first-timers and fun-runners
- Exciting race atmosphere with spectators and closed roads
- Fast, flat routes perfect for PBs and first timers
- Several charities to choose to fundraise for
- Limited edition finisher’s medal
How to go from 5K to 10K in 8 weeks
If you can already run 5K – even if it’s with a few walk breaks – then you’ve got a solid base to build on. It’s not about speed, it’s about time on your feet and building up gradually. 8 weeks allows you time to potentially see a big improvement in your fitness in the run up to your first 10K.
Everyone’s different, and before you dive into any training plan, it might be worth checking in with your GP or a physio, especially if you’ve had injuries in the past. And if you can, running with a friend of group can make a big difference; they’ll keep you motivated and make the training more fun too!
Week 1-2, get moving:
- 3 runs per week
- 1 steady 5K
- 1 short, easy jog (or walk/run mix)
- 1 slightly longer run – start with 5.5K and add a bit each week
Week 3-5, build confidence:
- Keep it steady and don’t rush
- Try running 6-8K once a week
- Add a few short bursts of faster running (nothing daft – a handful of 30-second pickups here and there is enough)
Week 6-7, nearly there:
- Run 9K once to show yourself you can
- Slow things down slightly, this is your taper
- Focus on feeling good, not going fast
Week 8, time to tackle your first 10K:
- Easy runs during the week, 20-30 minutes to stay loose
- Rest up, hydrate and fuel well, and get ready
- Plan your race kit, soak up the atmosphere and get ready to smash it!
Remember: The exact details of the plan aren’t essential. If you miss a few runs, or your training doesn’t go to plan, it doesn’t matter! What really matters is that you progress carefully but consistently. Small, steady steps are what take you from where you are now to where you want to be. Whether that’s adding half a km each week, running one more day or just feeling a bit more confident – it all adds up. The key is to keep showing up, listen to your body and enjoy the journey.
Top tips for first-time 10K runners
- Slow is strong. It’s not a sprint! Run slower than you think you need to, especially at the start.
- Run/walk is still running. Don’t worry if you take walk breaks, loads of runners do, especially in their first 10K.
- Keep it simple. You don’t need fancy kit or high-tech gear. Just comfy shoes and a bit of consistency.
- Don’t overdo it. More training isn’t always better. Stick to three runs a week and let your body adapt.
- Enjoy the process. You have a goal in mind, but it should still be fun. Explore new routes, run with mates, stick a podcast on. Keep it interesting!
You’ve got this!
We see it all the time at our events, people turning up a little nervous, not sure they can do it… and then crossing the line with the biggest grin on their face. There’s nothing like that feeling!
So even if you’re unsure you can do it, we promise you can! You’ll be amazed by your own progress, and you’ll soon realise something you thought wasn’t achievable, actually is. Stop wondering, and start training. The Sunderland City 10K is waiting for you. Entries are open now at www.sunderlandcity10K.com
