TACKLE A 10K

If you've clocked a few 5Ks and are ready to step it up, take heed of these 10K training tips from five-time distance running

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Looking to sign up for a 10K - or 6.2-mile - running event? The 10K is a great distance. It's a good step up if you've achieved your first 5K, and it's a great distance for setting yourself goals. It's also a manageable distance for so many runners and is an event you can take part in more frequently than a marathon. To achieve your best 10K your training needs to incorporate a variety of paces, so try to include long runs, tempo runs, interval sessions and easy recovery runs within your training schedule.

LONG RUNS

Long runs help to build aerobic fitness and endurance as well as mental resilience. However, your long run should not be too extreme when preparing for the 10K distance, otherwise it could have a negative impact on your important quality workouts. A guide for the length of a long run is 60-70 minutes up to a maximum one hour and 40 minutes for a very experienced runner.

TEMPO RUNS

Tempo runs are those that should feel 'comfortably hard' but not flat out. They are an important part of 10K training as they help to improve your lactate threshold, the point at which the body produces lactic acid. They are also brilliant for getting used to sustaining a good pace. A suitable length of tempo run is around 15-20 minutes, and ensure you include a few minutes of jogging to warm up and cool down.

5 STEPS TO RACE SUCCESS

1 Remember to taper during the week going into a race to be able to reap the benefits of all the hard work you've put in.