This corresponds to about 70 to 80% of your maximum heart rate. This is how easy you can increase your endurance! You can still entertain yourself and not be completely knocked out at the end. With these units you come not out of breath. This is no different than aerobic exercise. If you want to run 10K, start with easy endurance runs. Schedule three running sessions per week. This phase is very hard and demands a lot from you. Towards the end of the 10 km run you are in the anaerobic zone. If you're puffing too much, take it down a notch! If you can still talk reasonably normally during the run, you have found the right pace. You run slowly and you can find out if you are in the right range with the speech test. For 7.5 km, your body will be able to continue its metabolism normally. 10 km is a longer distance than you think at this moment.Ībout 3/4 of a 10 km run you will be in the aerobic range cope. But just because you feel that way doesn't mean you are.

Here come the best tips for your first 10 km run. Some can do it in 5 weeks, others need 15 weeks. And just for yourself.ĭepending on how much you run and how fit you are right now, it will take you about 6 to 8 weeks to go from running 30 minutes to 10 km.ĭo you know the trick with which you can lose weight while jogging?īut this is only a rough guide. You have about one hour for training three times a week.

Suitable equipment, especially good shoes.

You must be able to run for 30 minutes at a time (pace doesn't matter).

To get started, you'll need to meet a few prerequisites. Wow! So you can run 30 minutes in 4 weeks! What you need to run 10 km I'll tell you how I survived my first 10K run and how you can too!

You need to pace yourself and train slowly towards the goal.īut we'll just do that together now. This is a distance that has little to do with leisurely jogging. If you don't feel ready, start with our 5K training plan and work your way up.īecause very often such a 10 km run is completely underestimated. Only if you can run 10K without a race should you sign up. And you know what? You can run 10 km too! Anyone can do it :) I'll tell you how I did it.īefore you sign up for a 10 km running event full of confidence, you should try training without an event.

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