Training to run 10km is a great way to challenge myself and improve my stamina and cardiovascular fitness.

Setting myself a general goal of ‘losing weight’ or ‘being more active’, isn’t always enough to keep me going. I’m a strong believer in investing and taking ownership where we can in our own health and well-being. I know from my own experience that setting general goals can almost set ourselves up to ‘fail’. Having a clear goal, with a realistic length of time to reach it, is a great way to really hone in and focus on what our bodies can achieve both mentally and physically.

One way I like to do this, is to set myself a goal where I can see clear progression.

ONE YOU COUCH TO 5K RUNNING PLAN APP

A few years ago, I used to believe that cardio and eating salads was pretty much the only route to a perfect-looking body. I hadn’t yet been introduced to a world of empowering workouts, where building strength and nourishing ourselves with healthy, balanced and nutritional foods can actually be enjoyable.

Back then, I used to force myself to go running. And by running, I mean probably 20 minutes every now and then. I would run up the local street, follow a footpath over a field and alongside a pond, only to then be so out of breath I’d have to walk back home. I didn’t have a Fitbit then, and had absolutely no idea the length of the run I used to do. But I do remember a feeling of utter helplessness. Of being out of breath and unbelievably unfit.

Fast forward to 2020, and I have developed a loving relationship with health, nutrition and wellness. I no longer view exercise as something I have to do in order to lose weight.

Over the past year, I decided to revisit running and see if I could develop a healthier connection with it. This led me to commit and complete the fantastic free app – One You Couch to 5k. This quite literally took me from a non-runner, through to running a 5km comfortably (I highly recommend it if you’re thinking about taking up running!).

TRAINING TO RUN 10KM

I love to set myself goals where I can see clear progression. This for me, is the most motivating as I’m not only able to see the visible signs of developing a skill or knowledge, but also because I see it as self-investment.

Running to me, is a great sign of cardiovascular health in my own body. To be able to run a certain distance, without feeling like I’m about to collapse is a huge achievement and one that I use to measure my own fitness levels over time.

Now that I have built and improved my general physical fitness, I want to learn how to train and focus on running a 10km distance. To do this sensibly, I need a training plan to build up my stamina and prepare me to run for about an hour straight.

THE NIKE RUN CLUB APP

Having a set plan that can provide structure, routine and a realistic length of time to achieve our goals, can really help build long-term habits. I researched training plans online and came across the Nike Run Club app, which provides a structured plan each week to reach the 10km distance.

For my training plan to run 10km, I chose the ‘Race Day’ plan. I entered in my height, weight, the time and average pace I currently take to run 5km, and also the amount of weeks I wanted to take to train. The app then structures a plan based on your own preferences and details, allowing you to clearly set aside and book in time with yourself to put in the miles. While it can seem daunting at first, having a clear structure that includes rest days, recovery runs, speed runs and longer runs, really helped me mentally prepare for what’s in store.

So far, my training plan with the Nike Run Club App looks like this:

Chosen ‘Race Date’: Sunday 29th November 2020

Runs per week: 2-3

During the first two weeks of the programme, I will be doing various types of running for Speed, Endurance, Recovery and Tempo. This will help the app to gather data about my performance to begin with, so the rest of the training plan can be further customised to help me complete the programme.

Are you a runner?

Are you a beginner, pro runner or toying with the idea of getting started? I’d love to know your thoughts in the comments below!