The brand new Middlesbrough Runs are coming this August, and if you’re thinking of setting yourself a new challenge, or you’ve already caught the running bug, there’s plenty of time to train and prepare for the Middlesbrough 10K.
Maybe you’ve already done a parkrun or completed couch to 5K (if not, don’t worry! There’s plenty of time to start running.) Maybe you’ve stood on the sidelines a few times and cheered on a loved one, and thought “Could I do something like this?” Then you’ve already started your running journey, and in a few months you can go from “I’m not sure I could manage a 10K,” to “I’ve just smashed the Boro 10K!”
Read our: Smash your first 5K blog here
10K can sound like a big step if you’re new to running, or used to running 5K. But with a bit of a plan, some preparation, and a bit of tough graft, you’ll be surprised at what you can achieve.
Why do your first official 10K at Middlesbrough Runs?
Because there’s nothing quite like it.
It’s a local run, showing off Boro pride and bringing together the local community. As you run around the town centre, past the Riverside Stadium and through Albert Park, the support of the people will carry you through. There’ll be a party atmosphere at the start and finish, crowds to cheer you on, and a medal waiting for you.
If you’ve been considering it, this is your sign to go for it!
How to go from 5K to 10K in 8 weeks
If you can already run 5K – even if it’s with a few walk breaks – then you’ve got a solid base to build on. It’s not about speed, it’s about time on your feet and building up gradually. 8 weeks allows you time to potentially see a big improvement in your fitness in the run up to your first 10K.
Everyone’s different, and before you dive into any training plan, it might be worth checking in with your GP or physio, especially if you’ve had injuries in the past. And if you can, running with a friend or group can make a big difference; they’ll keep you motivated and make the training more fun too!
Week 1-2, get moving:
- 3 runs per week
- 1 steady 5K
- 1 short, easy jog (or walk/run mix)
- 1 slightly longer run – start with 5.5K and add a bit each week
Weeks 3-5, build confidence:
- Keep it steady and don’t rush
- Try running 6-8K once a week
- Add a few short bursts of faster running (nothing daft – a handful of 30-second pickups here and there is enough)
Weeks 6-7, nearly there:
- Run 9K once to show yourself you can
- Slow things down slightly, this is your taper
- Focus on feeling good, not going fast
Week 8, time to tackle your first 10K:
- Easy runs during the week, 20-30 minutes to stay loose
- Rest up, hydrate and fuel well, and get ready
- Wear your most comfortable run kit, find some friends to join you, and then celebrate your achievement!
Remember: The exact details of the plan aren’t essential. If you miss a few runs, or your training doesn’t go to plan, it doesn’t matter! What really matters is that you progress carefully but consistently. Small, steady steps are what take you from where you are now to where you want to be. Whether that’s adding half a km each week, running one more day or just feeling a bit more confident – it all adds up. The key is to keep showing up, listen to your body and enjoy the journey.
Top tips for first-time 10K runners
- Slow is strong. It’s not a sprint! Run slower than you think you need to, especially at the start.
- Run/walk is still running. Don’t worry if you take walk breaks, loads of runners do, especially in their first 10K.
- Keep it simple. You don’t need fancy kit or high-tech gear. Just comfy shoes and a bit of consistency.
- Don’t overdo it. More training isn’t always better. Stick to three runs a week and let your body adapt.
- Enjoy the process. You have a goal in mind, but it should still be fun. Explore new routes, run with mates, stick a podcast on. Keep it interesting!
You’ve got this!
We see it all the time at our events, people turning up a little nervous, not sure they can do it… and then crossing the line with the biggest grin on their face. There’s nothing like that feeling!
So if you’ve been wondering if you could ever do a 10K, stop wondering and start training. Once you’ve done it, then you’ll be ready for your first official race. The Middlesbrough 10K in August is waiting for you. Entries are open now at eventsofthenorth.com/event/middlesbrough-runs
