5 Things I Wish I Knew Before My First 10k - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of 5 Things I Wish I Knew Before My First 10k from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Respect the distance: 10k is a tough 6.2‑mile race; expect physical discomfort and plan training accordingly.
Do more than just running: incorporate cross‑training (swim, bike, strength) and core/flexibility work at least twice a week to boost performance and prevent injury.
Mix up your running: combine longer, slower runs to build aerobic base and short, faster sessions for speed.
Pace yourself: avoid starting too fast; aim for even pacing and avoid early “gun‑blazing”.
Remember your fueling: for a sub‑hour 10k you don’t need in‑race fuel, but increase daily calories when training volume rises and refuel after workouts.

Workout Example:

Speed session: 8‑10 × 1 km repeats at your goal 10k pace, with 2 min jog/walk recovery. Once comfortable, shorten recovery to 60 seconds.
Long run: Run at a comfortable, slower pace (not race pace) for 60‑90 minutes to build aerobic base.
Cross‑training: Add 2 days per week of swimming, cycling, or strength work; include core & flexibility work on easy days.

Closing Note: Try these tips for your first 10k, customise the paces in the Pacing app, and enjoy the journey! Be sure to watch the full video for more details.