10 Ways to Train for a 10 Miler

October 11, 2017

Why run a 10-mile race? For new runners looking to venture beyond the 5K and 10K, 10 miles offers a new challenge before committing to longer distances. For those already training for a half or full marathon, a 10 miler can be a fun way to spice up your training and get in a long, hard effort. Here are 10 steps to help you finish 10 miles strong:

#1 Plan It Out
First things, first: Mark your calendar and set a training plan.

#2 Give It Time
Give yourself at least three months to train. You won’t need to run seven days a week, but you will need to fill your training with a variety of runs. Each week should have one longer but slower run (usually on the weekend) and one shorter but intense run midweek. Stay consistent with these runs and steadily increase your mileage. Don’t forget to rest! Rest allows your body to recover and prepares for your next workout.

#3 Stay Accountable
One of the best ways to stay on track is to be vocal about your goals and share them with others. Grab a running buddy and head to your local Fleet Feet Sports for one of our group runs. You’ll get in your miles, meet new friendly faces and have the opportunity to gear up on anything you might be lacking for race day.

If you’re in the Atlanta area, Fleet Feet Sports Decatur is offering free group runs for PNC Atlanta 10 Miler & 5K participants to prepare for race day (right around the corner on October 22).

#4 Plan Ahead Make sure you know where to pick up your race packet. You can’t cross the finish line without your race number and picking that up is just as essential as getting to the starting line.

#5 Dress for Success Make sure you are comfortable in your gear on race day. Have a well-fitting pair of shoes that you’ve worn during training runs and a good pair of socks. A supportive sports bra is a must for women. Determine the rest of your outfit based on temperature and weather at the start and during the race.

#6 Get Your Rest
Make sure to get a solid night’s sleep. Get organized the day before by determining what to wear, what you’ll eat and how you’ll get to the starting line. That way you can go to sleep feeling prepared. Consider even mentally running the course by visualizing yourself pushing through to the finish line.

#7 Warm Up
Warming up is one of the most overlooked, yet essential keys of a successful race. Before every training run and on race day, set aside time to warm your muscles. The amount and intensity of the warmup depends on the distance of the race and your fitness level.

#8 Declare Your Mantra
There will come a point in the race where you will be climbing a hill or fighting fatigue. When those difficult points come, be prepared with your own mantra to help you pull through the tough stretch.

#9 Be confident on race day There will always be factors out of your control on race day, but what you can control is your attitude. With proper training and preparation, you will wake up on race morning feeling confident about your race plan. Cross the finish line with a big smile on your race and receive your medal knowing your hard work has paid off!

#10 Take time to celebrate, share, and recover At the end of the race, take time to celebrate and reflect about your accomplishment. You are amazing!

This post contributed by the Atlanta Track Club, directors of the PNC Atlanta 10 Miler, which takes place this year on October 22nd. One of Atlanta’s most popular running and walking events, the race has sold out for the last four years. If you’re going to be in the area, or are interested in a last-minute sign-up, find out more by clicking the link below.

Find out more!