The 10K is the ideal distance to get started in running: challenging enough to be a real test, yet accessible enough to prepare for in just a few weeks. Here’s how to approach your first race with confidence.
How long does it take to get ready?
For a beginner who can run for 20 to 30 minutes, allow 8 to 10 weeks of training, at a rate of three sessions per week. This timeframe allows you to make progress without getting injured—the most common mistake is trying to go too fast.
The Three Types of Sessions
• Basic endurance: running slowly for a long time—the foundation of all progress.
• Interval training: short bursts of speed to build speed.
• Long runs: Gradually increase the distance until it exceeds 10 km.
Don't neglect strengthening
Running alone isn't enough. Strength training (legs, core) and flexibility exercises significantly reduce the risk of injuries—such as tendonitis and knee pain—that stop so many beginners in their tracks. This ensures you'll be in good health when you line up at the starting line.
Beginner Mistakes to Avoid
Starting out too fast, neglecting warm-ups and cool-downs, skipping rest days, and running in unsuitable shoes: these are all common pitfalls. A clear plan and an expert’s guidance can help you avoid them.
Get started with some guidance
A coach will create a plan tailored to your level, adjust the training load, and keep you motivated all the way to the finish line. Contact Louis Fabre Coaching in Paris and Neuilly-sur-Seine to prepare for your first 10 km race.
