Then measure the distance in miles, divide the time by the distance and multiply the result by 6.2 to get a rough figure for 10K.

To give yourself a ballpark 10K target, see how far you can run at a lively but sustainable pace in 15-20 minutes. Solution: If you’re a complete beginner, start with conservative goals. Problem: I’m not sure what time I should be aiming for One thing’s for certain: all races are there for enjoyment, whether or not you’ve run the distance before. If you’ve never raced at all, using a 5K event as a stepping stone is a real confidence booster – though it’s not essential. The benefits of speed work far outweigh the small amount of time that you put into it, and it works for every level of runner. These will help you add speed work into your training, once you reach a regular 16-20 miles a week. If you have long enough before your race, take a look at our different 10K training plans. For longer runs, run your commute if you can, or ask someone to drop you off a few miles from the end of a car journey home. It’s easiest if you integrate the training into your life as much as possible, so if you’re pressed for time during the day, for example, try jogging to or from places instead of walking or taking the bus.

The first step is to start building up your training distances in small increments to improve your endurance. First of all, remind yourself that if you can walk six miles, you’ll definitely be able to get round a 10K one way or another, so there’s nothing to be afraid of. Problem: I’ve never run this far before and I’m nervous. From normal pre-race worries, to how much water to drink on your way round, whether this is your first or fiftieth 10K race, have a read of these. In this article, we take a look at the most common problems most runners will face when training for a 10K, and we solve them.

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