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How to Train the Week of a 10K


Running 10 kilometers or 6.2 miles requires a lot of energy and endurance. Full preparation is the most important thing for runners. Adopting and following a training plan can help you achieve your incremental run and race day goals.


reduce training to excel in the week of the 10K race. (picture: Todor Tsvetkov / E + / gettyimages)

your training plan for the week before 10km should include proper diet, adequate rest, proper warm-up and water retention. Nutrition: eat foods rich in fruits, vegetables and complex carbohydrates in the week before the 10K race in the week before the 10K race. Runners tend to reduce protein and fat and eat more carbohydrates during the week to increase glycogen storage. On the training day of high-intensity running, try to eat less and more food. Try to stay away from high fiber foods the day before and on the day of the competition as they may cause unnecessary bathroom breaks during the competition. Eating a high carb meal the night before the game, such as whole wheat spaghetti, may help your body prepare for the game. In addition, eating a high carbohydrate food three hours before the competition and drinking a cup of carbohydrate and electrolyte supplements, such as sports drinks, may improve your overall performance endurance.

take a full rest

your body needs to take a full rest during the whole training process, especially in the week before the 10K race. Reduce mileage and cross training. Two 2-3-mile jogs in the three to seven days before the start of the race will help maintain your endurance and keep your legs relaxed on race day. In general, athletes should take a rest rather than exercise two days before the start of the competition. Get enough sleep a few nights before running to get the best performance. In the whole training process, especially the week before 10km, your body needs to keep hydrating. Stay away from alcohol, caffeine and other diuretics, which can cause your body to dehydrate. Drink plenty of water and sports drinks or energy drinks with electrolytes. Drinking a lot of water and sweating can cause your sodium content to drop. Adding electrolytes before and during a race can prevent any imbalances and help you perform at your best. Warm up on race day. You want your muscles to work at their best. Warm up your muscles before the race and get ready for your upcoming run. Take a hot bath in the morning of the game to start the process.

prepare your muscles about 30 minutes before you start the game. Start with a brisk walk and increase your pace to a 10 minute jog. Stretch your hamstring, quadriceps, abductor, scalene and calf for a total of 15 minutes. Use four 100 meter relay runs to finish your race day warm up. Your body will be ready for the pressure of the race, making a seamless transition to a 10k run.