According to Ives, runners should be aware of the possibility of overtraining before it’s too late.
“You might overtrain and not even realize it for 4 to 6 weeks,” he warns.
To avoid making overtraining mistakes, it’s important for runners to vary the frequency and intensity of training runs appropriately.
More: Quick Training Tips for Your 10K
10K Training Mistake No.3: Failing to Vary the Training Program
A good 10K training program should include the right combination of interval workouts, tempo runs, long runs and maintenance runs.
“There should be variation,” Ives says, “and it should all be prescribed correctly.”
The Furman Institute of Running and Scientific Training (FIRST) recommends a training program that includes three key workouts each week: an interval run, a tempo run and a long run.
“Pacing is a crucial component to this training program,” FIRST maintains. “Training program paces are based on [a runner’s] current best 5K race pace.”
Ives agrees that 5K race times are good benchmarks for training paces, adding, “They’re a good place to start.”
According to Ives, race paces should be practiced during tempo runs.
“Remember, tempo runs are race practice. They should be completed within 15 seconds of desired race paces to ensure you’re ready for race day,” he says.
More: Finish Your First 10K Strong
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