Yes, You Can Run a 10K!
Plan way ahead
Sign up for a race that’s at least six weeks away. This way you’ll have catch-up time if life (work, family, etc.) intervenes and slows down your training, Hadfield explains. Not ready for 6.2 miles? Cut running times roughly in half, and opt for a 5K. Either way, don’t overdo itramping up miles too soon can cause injury.
Halfway through training, tackle a 3-miler at your intended race-day pace. Wiped out? Consider a run-and-walk strategy for your 10K. In general, decrease your miles by 25 to 30% one week before the race to be rested enough for it, Hadfield says.