Many of you have been asking me what’s the technique to run 10k. It’s a technique that I invented from the “Small Successes strategy” which I recommended to 5 people and it worked. So for now, so far so good.
It can seem a bit ridiculous to start with that’s why people tend not to do it fully to start with. But if you do it for 30 days, it should take you to a 10 k and put you in a good dynamic to continue. Instead of going head first into a 5 or 10 k or going to the gym and end up not going or not doing much.
This is the method I recommend :
1/ run around the block once, not twice or 3 times
Even if the distance around the block is ridiculous and you finish in less than 2 minutes. Just run around once. So you put on your running shoes, go outside, put your music on and track the time it takes and the distance around the block. Don’t run more, don’t run less. It could seem ridiculous and a bit easy to start off with but that’s the whole idea of the method. So that’s for the first day.
2/ Then you rest for 2 days and run the 4th
It’s 3 day cycles. One day running and 2 days rest. So on the 4th day, you run 2 times around the block. No more, no less. Continue this until you get to a 5k. So imagine a run around the block is about 800 meters. You’ll have to run about 6 times around the block to get to a 5 k. Following this logic, it will take you 18 days to get to a 5k.
3/ Hit the 5km, then go 1km by 1km
Once you get over the 5k, we’ll no longer talk about runs around the block as you’ll start to feel like a hamster in a cage. Now we’re going to talk about real distances. So the next time you run it will be a 6k. 2 days rest and on the 4th day you’ll run a 7k, then 8, then 9 until you reach 10. So if the distance around the block isn’t too short, it should take you about 30 days. Once you’ve done this, you’ll realise that you’ll have done your first 10k and that it was a lot easier than expected.
It’s always better to run with a couple of other people. So find someone who is in the same dynamic as you, who doesn’t live too far and fix yourself a goal this way.
Respect the rules of the game
This is what’s important. For it to work, you have to respect the rules of the game. Run on the days you’re supposed to run and rest on the days you’re supposed to. Another thing I recommend is to find people that motivate you.
What I suggested to the 5 people I recommended this method to, was to text me when they had finished their run. They felt like they owed me something and didn’t want to disappoint me. So find a friend you trust and tell them that you’ll send them a text when you’ve finished.
To start with, you can phone someone or talk during the first phases of the run as to start off with it’s just about getting back into running rather than performance. So you can very well call while you jog. The advantage of this is that it regulates your speed and stops you going to fast.
If you’ve tried this technique or are thinking of trying it. Let me know and I’d love to talk about it.