How to... run a 10k for beginners (to the best of my knowledge)
1. Set a goal time and pay to enter in a city race in the foreseeable future as this will make you want to push yourself and more than likely actually do it as you have already payed for it.
2. Go on your own pace for as far as you are comfortable with on the first day to see where your base level of fitness is. Don't push it, as it will progressively get harder every time.
3. Once you found your baseline of fitness, try to build mileage overtime and don't worry about the speed of it at all! If you run one mile this week, try doing two next week, then three the next, and so on. This will build cardiovascular endurance for your race, which is about 95% of what energy is expended when running over two miles. Every time you do this, you should feel better than the week before and feel like you can do it.
4. Make sure to rest at least once a week in order to give your body a chance to recover to avoid injury or burnout (repeatedly doing something without break, to the point you don't enjoy it anymore).
5. Do a 5k in between in order to see how you've progressed and feel the distance in an actual race setting if possible.
6. If you aren't really worried about your time then I would recommend to just keep building mileage and aerobic endurance as this would be the easiest way to get into race-shape, but if you have a time in mind, then you could possible start adding some new stuff. This could include speed workouts to help your muscles get used to running faster. Also, doing sit-ups and push-ups go a long way when you're wanting a good time.
7. Run the 10k. When its the big day, eat normally and drink water, do what you would do on any given day is the best advice I have as I believe routine is key in order to run a good race. Do the same stretches before your race as you always do and same cool down as you always do.
8. Be happy its over with
#6 - while running - like stop and do these things? or as well - like when you finish the run?
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