This distance requires that you have speed as well as endurance. For this reason your 10k running plan should be a combination of speed work with one long run per week.
There are many training plans available, but I am going to rather go through what your race strategy should look like and the right mind set for acing this distance.
• Check out the route
Your 10k running plan should involve driving or cycling the route a few days before you race it. Make notes of where you need to hold back and where you can accelerate.
Knowing the route before you run it will make you a lot faster and managing your race will be a whole lot easier.
• Run the race with someone slightly faster than you
Try and find someone in your club or perhaps a running partner that's just that little bit quicker than what you are over 10 kilometers.
Try and stick to this person as closely as possible throughout the race. However you still need to run your own race, so if their pace is too fast drop back a little, but try keeping them in sight.
• Strategy for your 10k
Your 10k running plan should go like this. Start relatively slowly, but not too slow or you won't be able to make up lost time.
Divide your race into three parts. First third run just out of your comfort zone. The second third of your race you can start pushing a bit harder.
Then with about three kilometers to go you start piling on the pace and the last kay you run all out.
• Positive Mindset
Try to keep your mind off how tired you are, focus on the end result, think of smashing your personal best and how you are going to celebrate.
And face it,it's going to hurt, if it doesn't you aren't running fast enough.
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