Mastered the 5K? It might be time to take on the next challenge with a 10K run at the Great Manchester Run this May

So you’ve run a couple of 5K races over the last year, but now you’re looking for a new challenge. Well, look no further – sign up to the Great Manchester Run today. Since 2003 more than a quarter of a million people have taken part and this year on Sunday 22 May, the 300,000th runner will be cheered across the finish line. It could be you. To get you started on your training Peta Bee, performance editor of Athletics Weekly, has spoken to the experts to get their top 10K tips. Lace up and let’s go!

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If you think you’re too old, too slow or simply too out-of-shape to run further than a few miles, prepared to be convinced otherwise. The 10K route is a perfect distance to challenge both body – think better fitness and a leaner more toned physique – and mind. And you can achieve it with a lot less time and dedication than you think.

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Top running coach Paddy McGrath (paddymcgrathrunning.com) says it’s the natural next step for anyone who has managed to run 5km. ‘A 10km race represents a manageable increase in distance, with the additional challenges that entails, but without a huge extra demand on your body and lifestyle,’ says Paddy.

PADDY’S TOP THREE TRAINING TIPS

  1. Build up the amount of running you do steadily and by no more than 10% each week.
  2. As you increase the mileage, incorporate recovery days into your programme too.
  3. Consistency and variety are key. Before you can hit the 10K mark on race day, you’ll need to feel fairly fresh at just over 6km during training. Get there by mixing up shorter and longer runs of varying pace, plus plenty of power-walking if you’re working on your fitness.

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REAP THE REWARDS
Apart from the pure thrill of crossing that finishing line, training for a 10K will do wonders for your body

  • Running is one of the best calorie-burners around and even at a slow trot, you can burn around 600 calories over 10km.
  • Training will build lean muscle in your arms and legs for a slimmer, sculpted silhouette.
  • Excess fat will melt away.
  • Your fitness will ramp up, increasing your heart and lung health.
  • It’s also one of the best mood boosters. Running is known to alleviate symptoms of mild to moderate depression, releasing a flood of feel-good hormones that lift your mood.

RELATED: FOR THE TOP RUNNING APPS CLICK HERE

So what are you waiting for? Sign up today!

For more information and to book your place on the Great Manchester Run, click here