Everything You ACTUALLY Need to Prep for a 10K 🏃‍♂️” Most people think you just show up and run.That’s why most people struggle. If you want your 10K to feel strong, here’s your real prep checklist: 1. A Simple Training PlanYou don’t need anything crazy.3–4 runs per week is enough: - 1 long run - 1 speed workout - 1–2 easy runs Consistency > intensity. 2. The Right ShoesDon’t race in brand new shoes.Break them in before race day or your feet will hate you. 3. Pacing StrategyGoing out too fast = guaranteed fade.Start controlled, finish strong. 4. Fuel & HydrationFor a 10K, keep it simple: - Eat a light meal 2–3 hours before - Stay hydrated (don’t overdo it) 5. Race Day OutfitNothing new on race day.Wear what you’ve already trained in. 6. Warm-Up RoutineDon’t start cold: - 5–10 min easy jog - Dynamic stretches - A few short strides 7. Mental PlanKnow your “why.”The race gets hard around mile 4–5. Be ready for it. Final Tip:Your goal isn’t just to finish…It’s to finish feeling like you raced smart.

Most people say they want to run a marathon… few actually commit. Details: - 🎁 Prize: A pair of elite “super shoes” (your choice or winner’s choice) - ✅ To enter: Sign up for a 2026 marathon Screenshot your registration Submit it (community post) - ⏳ Deadline: April 30 - 🥇 1 winner

Started slow and was able to comfortably maintain my pace. Started feeling fatigued around mile 10-11. Felt great after but do notice left knee soreness later in the evening.

I’ll go first… My name is Josiah. I live in DFW Texas. Sub 3 marathon at CIM in December 2026 💪

4-Week Sub-20 5K Plan Goal pace: ~6:26/mile (4:00/km) Weekly Structure - 2 quality workouts (interval + tempo) - 1 long run - 2–3 easy runs - 1–2 rest or cross-training days WEEK 1 (Build Speed + Rhythm) Workout 1 (Intervals):5 × 800m @ 6:15–6:20 pace (slightly faster than goal)Rest: 2 min jog Workout 2 (Tempo):3 miles @ comfortably hard (~6:50–7:00 pace) Long Run:6–8 miles easy Extras:4 × 100m strides after 2 easy runs WEEK 2 (Increase Volume at Pace) Workout 1 (Intervals):6 × 800m @ goal pace (6:25–6:30)Rest: 90 sec jog Workout 2 (Tempo Intervals):2 × 2 miles @ ~6:45 paceRest: 3 min Long Run:7–9 miles easy Extras:6 × 100m strides WEEK 3 (Race-Specific Sharpening) Workout 1 (Intervals):4 × 1 mile @ goal pace (6:25–6:30)Rest: 2–3 min Workout 2 (Speed):10 × 400m @ ~5:50–6:00 paceRest: 60 sec Long Run:6–8 miles easy Extras:Short hill sprints (6 × 10 sec) WEEK 4 (Taper + Race) Workout 1 (Light Intervals):3 × 800m @ goal paceFull recovery Workout 2 (Shakeout Tempo):2 miles @ ~6:45 pace Long Run:5–6 miles easy (early in week) Race Day: - Mile 1: 6:30 (controlled) - Mile 2: 6:25 (lock in) - Mile 3: 6:15 (push) - Final kick 🔥 Key Rules (This is what actually gets you sub-20) - Easy runs = truly easy (8:00–9:00+ pace) - Hit paces, don’t race workouts - Prioritize recovery (sleep + carbs + hydration) - If a workout feels impossible → you’re going too fast