It’s time to target your next 10K with intent! Read these top tips and training plans from Commando Active co-director Jon Stratford

Whether you’ve been inspired by the WRRS Cardiff 10K or are targeting a race to hit a PB, 10K is an awesome distance for newbies. It’s a distance that allows you to really settle into the run after the first few kilometres, so you can enjoy the rest. Once you have a few under your belt, it’s also a distance that allows you to really work on improving your pace, while not having to commit to an extensive amount of training time each week.

We have two six-week programmes for you over the next few pages. The first is designed for those who are stepping up to 10K, with the main aim of steadily increasing the distance and duration time you are on your feet, while giving you the confidence and ability to enjoy your experience. The second is for those aiming for some significant performance improvements.

CROSS-TRAINING

As with any performance or bodycomposition goal, specificity of training is always key. However, everyone should still train all aspects of the fitness spectrum with, in the case of 10K, more emphasis on stamina training and tempo running. The key to any programme is to start with a strength foundation, moving into stamina, then speed, power and then endurance, with a mobility programme running in parallel throughout all phases. This is where cross-training can help break through fitness barriers and add some serious performance gains, while ensuring the body is moving well and resilient to injury, which running on its own won’t do.

MOBILITY AND MAINTENANCE

For mobility, think stretches you repeatedly ease in and out of, as opposed to static holds. They’re a good feedback tool on how your body is recovering, or how ready you are for training or a race. Find a routine that hits your whole body and then use it as part of your warm-up before every session and for longer on your rest days.