After 10K, runners will generally take three to six days off high-intensity training. The rest period does not mean to halt all running or exercise, but a break from speedwork and high-intensity training. Rest days can include easy runs, swimming, biking and even lifting weights at the gym at an easy intensity level.
If you weren't racing your event, then taking fewer recovery days is fine. For example, if you were racing a 10k you should take 6 days' recovery but if your run effort wasn't all-out such as if you were running at marathon pace or moderately as a fun run then taking between 2 and 6 days is fine.
After the race, runners are left with microscopic tears in their leg muscles, which leak proteins such as myoglobin into the bloodstream. "The body's defence mechanism will see these tears as damaged tissue and will set up an inflammatory response," says Williams.
If you have a little more running experience and feel like you're past the beginner stage, you could be ready for a 10K in anywhere from six to 10 weeks. Plan to run at least four to five days a week, with one to two days of cross-training, such as cycling or swimming.
On average, casual runners are usually able to finish a 10k race in 50 to 70 minutes. The median time it takes a person to run a 10k is between 56 and 64 minutes. Someone who is an avid runner in excellent health could expect to finish a 10k in about 43 to 50 minutes.
Average time
Most runners who are reasonably fit and clock 15–30 miles per week can expect to finish a 10K race in 50–70 minutes. More advanced runners will usually finish in 43–50 minutes.
Running 10k a day has given me benefits of increased mood, increased fitness, increased sleep, and increased focus. I've also been more tired sometimes for obvious reasons, but it was just a sign I needed to sleep more and hydrate more to begin with.
On average a 10K run will burn around 600 calories (around 100 calories per mile), however, to find out a more accurate figure and to better plan your workouts to maximise your calorie burn, you will need to take a few things into account.
Running 10K (or even about 5 miles) daily would be an excellent exercise regime, although one should really take a day or two off per week for recovery. Running has no risk factors with respect to health to speak of, although one should talk about exercise, fitness, and diet at the yearly physical.
A ten-minute mile pace is a realistic goal if you are a beginning runner and you've been training for a while. If you can run a mile in ten minutes, then you may be able to complete your 10K at an 11:30 mile pace. At this pace, you should be able to complete your 10K in about an hour and 11 minutes.
Always allow at least two days of easy running before a 10K, and leave a minimum of three or four days after a race before you ease back into speed training. If you're new to the sport, take at least four easy days before your 10K, and a week afterwards.
It's a good idea to include some high intensity training three to five days before race day to keep your body used to that level of intensity but give it enough time to recover before race day. Two days before your race you should include a full rest day and really use it to rest mentally as well as physically.
For example, if you're training for a competitive 10k time and running at least an hour a day, you might only need to run 4-5 days per week, but if you only have time to run 30-45 minutes most days, you should probably run 5-6 days per week.
Running is an incredibly effective fat burning exercise. In fact, when it comes to losing weight, it's difficult to beat. According to data from the American Council on Exercise, a runner who weighs 180 pounds burns 170 calories when running for 10 minutes at a steady pace.
running: Running burns more calories per minute than walking, but it's harder to keep the high-intensity for a long time. There is a 〜30% difference in calorie burn between a slow walk and a moderate run for the same distance.
People who lose weight or plan to lose weight wonder how many calories they need to burn to lose 1 kg. According to studies, for every 1 kg of weight loss, 7700 calories are needed, or 1000 calories are lost 0.13 kg.
What is runner's face? If you haven't heard the term, you've likely seen it. It is the face of a lifelong runner with leathery, saggy skin and a gaunt appearance. It is the result of lots of sun exposure and little body fat.
Studies have found that moderate-to-high aerobic exercise like running can reduce belly fat, even without changing your diet ( 12 , 13 , 14 ). An analysis of 15 studies and 852 participants found that aerobic exercise reduced belly fat without any change in diet.
On the morning of a 10k, make sure to eat a carbohydrate-based breakfast, including things like porridge or cereals, breads & fruit juices, 2-3 hours before the race. It's also key to hydrate well in the hours before by drinking plenty of water and the option to include electrolytes.
Respect the distance
Of course, adequate training will help ease the discomfort, to some extent, but the truth is the 10k is tough. Most runners who regularly run 15 to 30 miles per week can expect to finish a 10K race in 50 to 70 minutes. More advanced runners will usually finish somewhere closer to 30 to 40 minutes.
According to Running Level, the average 10k time for beginners is 1:05:30 (10:32 min/mile pace) for men and 1:13:58 for women (11:54 min/mile pace).
Some people could be 10K-ready in a little as six weeks, others might take three months. If you've been running consistently, you should be able to get race-ready in eight weeks, says Andrew Simmons, USATF-certified running coach, TrainingPeaks ambassador, and co-founder of Lifelong Endurance.
The official world records in the 10,000 metres are held by Ugandan Joshua Cheptegei with 26:11.00 minutes for men and Ethiopian Letesenbet Gidey with 29:01.03 for women.
Only water is necessary during 5k and 10k events. Drink 4oz every 15 minutes.