How to Run 10k in 10 weeks

The 10K (6.2 miles) distance is what most beginner runners aspire to achieve. Less than a year ago, I could barely jog 3k without stopping, but through trial and error, and a touch of self-determination I eventually reached my 10k goal. Below are a few of my personal tips and benefits for anyone who wants to get up off their fat arses and destroy their 10k demon.




  1. Running is one of the most effective ways to lose weight
  2. Running is scientifically proven to be a great stress reliever and to treat depression.
  3. Running will increase your life expectancy by up to 10 years and will also make you look younger
  4. People who pass you by will be like “Damn, look at that fine piece of ass”
  5. You will most likely be the fittest person out of everyone you know so if you find yourself and your friends being chased down by a gorilla in heat you will NOT be the one who gets caught.




  1. Pick your training plan:
    I would recommend going at least five days during the week if you want to see results fast, but remember that your rest days are vital for your body to grow and repair. Run for no more than 20 minutes during the first week, then gradually increase your time by ten minutes each week. By week five, make Sunday your longest training day, running for 40-60 minutes without stopping
  2. Choose the right clothes:
    If you expect to run a 10k whilst wearing your old, banged up trainers, then expect to experience the most agonising foot pains of your life, lasting for months, or even years, at a time. It is well worth your while getting a decent pair of runners worth about €60-130 euros to save yourself from expensive medical bills, and a perminant limp. If it is cold out, it is very important  to wear warm clothes to prevent yourself from developing a chest infection.
  3. Practice:
    Depending on your fitness level, you should be aiming to reach your daily target without stopping for rest. Don’t worry about how long it takes you to run the 10k, the important thing to remember is to keep at a constant and steady pace. Some people believe that streching is vital for anyone about to start a run. I however, feel perfectly fine with just going for a light two minute warm up before I begin training. When you’re finished up for the day, do another light warm up and some streches to relax those limbs.
  4. Preparing for the 10k

The night before the race, stock up on those carbs with a big bowl of pasta to build yourself up. Make sure you know the route of the starting line before you begin the race. The last thing you want is to arrive late and tire yourself out trying to find the bloody starting line.

So to conclude, I wish you all the very best and remember the only thing that stands between you and your goals is YOU

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