How To Train For A 10km Run

ICONIC insider tips on how to run long distances like it’s no big deal

So you’re ready to push your limits and run further than you’ve ever gone before? Then you’ve come to the right place. There’s no better time than the present to tackle a 10km run – start now and you can also knock out this year’s adidas challenge for a chance to win your share of $135,000 worth of prizes.

To help get you through, we asked men’s footwear buyer, Sam Sapey, to share some tips that helped him smash the London Marathon last year.

Music makes the world of difference.

Make a playlist of motivational songs. Review it after each run and remove any tracks that dragged.

Plan a scenic route.

Explore new areas and make them as inspiring as possible. Mix things up, a change of scenery as well as terrain are good distractions when you’re going long distance. Doing laps in a grass park might seem tedious some days but it gives your legs a break, especially when they’re sore.

Have an accountable goal.

If your aim is to run a 10km marathon, find a training plan that works for you and register your place now.

Form a habit.

Have a routine. In the heat of summer, try to run early in the morning or late evening and avoid training during the hottest part of the day. Be flexible too – if you need to make changes to fit in a social engagement then do it – balance is key!

Join a running group.

There are loads of free or paid options in every city and it really helps to have the support especially when the kilometres keep ticking over.

Track yourself on an app, and your friends too.

Follow your friends for motivation and compete against yourself. Repeat running routes to track your progress and beat your personal best each time.

Reward yourself.

Arranging to meet friends for breakfast or coffee after each training session will give you more incentive to complete your run.

Shop the look

Don’t be afraid to rest.

Follow a training plan but look out for signs of fatigue. If motivation dwindles and recovery between runs becomes hard, take a break or drop the distance for a week. It will feel counterintuitive if you’re in the middle of a rigorous training plan but sometimes your body just needs a moment more to rejuvenate. You’ll find you come back the following week bouncing.

And finally, it’s never too late to start.

The feeling is amazing once you make that 10km mark.

So what are you waiting for? Take on THE ICONIC SPORT Challenge and find everything you need to hit the ground running here.