Introduction

The 10K race is a popular distance. For many, it is their introduction to endurance running. It is just far enough to be more challenging than a 5K, yet short enough that runners who love speed can also master the distance and continually better their times.

This information is designed to be the ultimate guide for runners who want to run the 10K distance. Its focus is both a how-to for first-timers whose next goal is to run the 10K distance, and for intermediate and advanced intermediate runners, who have one or two 10Ks behind them, but would like to try a more structured approach to better their times.

From choosing a pair of running shoes through a variety of training programs to race day itself, this book will take you through everything you need to know to run a 10K race and finish strong. There is coverage of nutrition and hydration, cross-training and active recovery, common runner injuries and how to avoid them, strength training, warm-up and stretching, running in winter, and running apparel.

Beginners are taken through everything from step one to what to expect on race day itself. Intermediates can learn how to add fartleks, intervals and hill runs to gain strength and speed, and will surely learn some new approaches they might have missed before, particularly if they were training on their own.

Everyone has their own reasons for wanting to complete a 10K race. Whatever yours are, all of the information to run a 10K successfully has been compiled here in one guide.

Good luck and happy running!