10k

13 Awesome Trail Races That’ll Inspire You To Go Running

Last updated on Sep 12, 2020 By Mia Kercher

I’m sharing 13 awesome trail races for you to dream about and sign up for. There’s no better way to inspire or motivate than to show you what you can do in the future.

Training for a trail race can be hard. You need endurance, strength, and even survival skills.

The fun and excitement of a trail outweigh the hardships by far, and seeing awesome trail races will help you embrace the challenges and enjoy every part of it.

Why Trail Running Is So Cool

Whether you’re getting ready for a stage race, or whether you’re just starting out, these benefits of trail running apply to everyone.

Connect With Nature

Running for hours on a trail builds something stronger than a runner’s high. On top of those endorphins, your lungs are filled with natural, fresh air.

While listening to birds and feeling the varying textures of the trail under your feet, you’ll feel something undeniably amazing.

You’re a Wilderness Survivor

Or at least you feel like it! Roughing it in the outdoors during an ultra marathon or stage race adds to the exhilaration of completing such an impressive task.

Learn About Foreign Countries in a Unique Way

Instead of sightseeing and guided tours, running an international trail race gives you a unique experience of the country you’re visiting. You get to connect with the landscape and meet locals who are also running the race.

The 13 Craziest, Most Beautiful Trail Races in the World

1. Manaslu Mountain Trail Race, Nepal

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Almost circumnavigating this eighth highest mountain in the world will take 7 race days.

The Manaslu Mountain Trail is a multi-stage race, which means you run with your own light pack, while the staff carries all your equipment for camping and preparing food.

This race is no easy feat. With a total distance of 130 km and elevation at over 11,000 feet high, you’ll have to fit into a select group of runners to qualify.

During this race, you’ll get to

Sleep in a monastery
Run above a glacier
Peer down over the wild nature of Tibet
Run the mountain range of the Himalaya
Experience a variety of mountain trails and valleys
Meet local people at mountain homes throughout the week
Help sponsor a single-stage race for children on one of the trails (The organization puts it on each year.)

This race happens every year, and this year will be in November 2020.

2. Ultra Paine, Chilean Andes

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The Ultra Paine offers a variety of competitive distances: 14K, 35K, 53K, and 80K races, and the entry requirement is open to all fitness levels.

The trails are located outside of the Torres Del Paine National Park and converge at the southern tip of Patagonia. All distances will finish at Villa Serrano.

During this race, you will experience

Running in the continent’s extreme southwest, a prime location in Patagonia
Seeing the Great Southern Ice Field
Confront a restless and unpredictable climate
Connect with the Torres Del Paine National Park
Climb an altitude of 3,220 meters (for the 80K race)
Visit Chilean towns like Puerto Natales

The 2020 race will happen in December this year.

3. Tengri Ultra Trail, Kazakhstan

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This race route takes place near the Tamgaly-Tas National Park along the Ili river in Kazakstan. It also has a variety of distances to choose from: 15K, 35K, and 70K.

Things you’ll enjoy in this race:

History: petroglyphs are carved in the cliffs. You can reach out and touch them.
A rocky canyon
A sand dune
Green, thick bushes
An open plateau with fields of poppy flowers

The next race will take place in October 2020.

4. China Mountain Trails

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The China Mountain Trails organization heads up an ultramarathon in the mountain trails of China every year. Each year is a different destination covering the scenery in China’s great nature.

This year’s marathon has been canceled, but in 2019, the run took place in Devil’s Ridge. There were 2 distances: 25K and 60K.

Every year offers a unique location, mapped out by experts who have been running in Asia for many years. Be sure to check out their event for next year to inspire you on a diverse and challenging adventure.

5. Kaveri Trail Marathon, India

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This 13-year old race started out as a training run for the Bangladesh ultra marathon. The trail was harder than the Bangladesh trail, with the philosophy, “Train hard, race easy. People loved it so much that they turned it into its own annual race.

The trail runs through rural areas along the Kaveri river. As you run, you’ll pass through paddy and sugarcane fields and see local people working on their farms along the side of the path.

6. Inca Trail, Macchu Picchu

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Want to hike the Inca Trail? Why not run it instead? This marathon is an excellent chance for you to see the wonders of the ancient Cusco and Sacred Valley.

Seeing this archeology will grow your appreciation for Native South Americans and what they’ve done for cultures around the world today.

The terrain on this trail ranges from 18,000 to 13,777 feet high, with camping supplies carried by the trail staff. The most exciting part of the run will be viewing the famous “Lost City” along the Inca Trail.

7. Don Diablo Trail Run, Mexico

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The Don Diablo Trail Run is one of the best trail races in Mexico.

It covers terrain in the Sierra Cacachilas and supports locally run businesses at the same time. The medals at the end of the race are made from Mesquite wood, and the trails are taken care of using eco methods like erosion control and water retention techniques.

At the end of the race is an optional beach party to celebrate the finish of your run. This race has distances of 35K and 54K.

8. Laugavegur Ultramarathon, Iceland

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Most famously known for the Northern Lights, Iceland has incredible nature to offer all over the country. The Laugavegur Ultramarathon is run in Souther Iceland and the trail covers the southern highlands. That same 55K trail connects two gorgeous national parks: Landmanalager and Thorsmork.

Because of the harsh climate in this area, these national parks are only serviced for a few weeks out of every year. So running the Laugavegur trail is a true privilege.

9. Dolomites Ultratrail, Italy

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The Dolomites are part of the UNESCO World Heritage, which means caring for this cultural landmark isn’t taken lightly.

The ultramarathon trail is run on public trails with a variety of landscapes. The area leading to the mountains themselves is green and full of vibrant colors. The mountains are rocky and bare, with lots of interesting critters like marmots.

Running in the Dolomites is an experience you shouldn’t do without because of the individual wonders hidden all over the huge expanse of mountains.

10. Kilimanjaro Stage Run

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You’re not likely to forget about this adventure in your lifetime. The Kilimanjaro stage run lasts 8 days, circling around the entire mountain at 260 kilometers in total.

This trail is a run, not a race. There will be areas you’ll need to walk. You’ll have plenty of opportunities to meet people living near the trail and hosting runners, so you’ll gain immersion in Tanzanian culture.

The trail itself has been used for hundreds of years by local people and is still in use today. Don’t be surprised if you see mules carrying your gear along the way.

11. Morocco Trail Race

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Get to know the central Atlas mountains with the Morocco Trail Race. Any level of runner can do the race since the distances start at 10K and go up to 110K.

You’ll be running through trails in and above the Atlas, experiencing the differences in temperature between the desert heat and the cold of the high altitudes.

The race starts in the Happy Valley, which many claim to be the place where time stops.

12. Canadian Death Race

This race challenges you to “Cheat death in one of the world’s toughest ultramarathons.”

Extreme athletes have to push themselves to finish this one. The trail crosses over 3 mountain summits in the Canadian Rocky Mountains, gains 17,000 feet of elevation, and passes the Hell’s Gate Canyon over the Smoky and Sulfur rivers.

13. Baikal Ice Marathon, Russia

Run across the world’s deepest, coldest lake in the middle of winter. This frozen lake is covered in ice rubble, making the terrain bumpy and uneven. While it’s mostly covered in a small layer of snow, there are portions that are more like an ice rink.

The race is physically and psychologically demanding since the landscape offers very little variety. You won’t have any perspective of progress as you run through the snow, except for mile markers every 5 kilometers.

Many people prefer to run in a more diverse area but the mental stamina and sense of accomplishment you gain are unmatched.

Training for Your Own Trail Race

It’s impossible not to see these incredible marathons and NOT sign up for one yourself. If you’re just beginning your trail running adventure, read some essential advice and get the proper gear to do your training right.

And of course, you need a plan of action. To train mentally and physically for these challenging but rewarding races, download one of our customizable ultramarathon training plans and hit the trail.

From 10K to Half Marathon: All You Need to Take the Leap

Published on July 14, 2020 By Mia Kercher

So you’ve finished your most recent race and you’re ready to make the jump from a 10K to half marathon distance. Congratulations!

That takes guts. It takes stamina.

And it requires a special kind of determination.

Taking this next big leap will be a big challenge but you’ll get incredible rewards when you cross the finish line. So keep your eye on that prize.

The Personal and Physical Significance of the Half Marathon

You might be surprised at your winnings at the end of a half marathon. I’m not talking about a trophy or first place (because it’s not about that). I’m talking about the significance it will have on you, on a personal level.

You’re Achieving an Impressive New Goal

Have you heard the question, “What’s something amazing you’ve done in your life?” Well, running a half marathon will give you a powerful answer to that question.

You’d be surprised how many people give up before ever they ever reach that goal. When you reach it, you’ll be in the elite group that reached the finish line!

That sense of achievement will have an impact beyond the feeling of a job well done. Your body will reap the benefits too. You’ll feel more energetic, you’ll establish a daily workout routine, you’ll lose weight, and you’ll get stronger.

It’s an Important Stepping Stone Toward a Marathon

Once you’ve reached the half marathon, why stop there? Go all the way and then move on to the marathon.

“Not so easy,” you might say. And you’re right! That’s going to mean even more work and training. But the physical endurance you gain when you run a half marathon will make a full marathon training seem so much more doable.

Trust me, I’ve been there. But for now, just focus on the step right in front of you: the half marathon.

Common Mistakes People Make During Their Half Marathon Training

There are loads of reasons people give up on their dream of getting past the 10K and moving on to the half marathon. If you’re aware of them, you can learn from the mistakes of others and focus on doing it the right way.

Mistake #1: Taking on Too Much Too Fast

Any time you start a new running plan, you’re fueled by your excitement at the prospect of this new journey in your life. And that’s great. You’ll need to hold onto that dream all the way through…to keep you going.

But some people feel so excited they try to run too much right away. If you just ran a 10K, don’t get up the next day and do another long run. Give yourself a rest day (or two) and then get back to it.

The other problem is starting out too fast. If you ran a 10K in 45 minutes, aim to keep that same average pace as you continue your long runs. But don’t worry, you’ll have more freedom to run fast during your short runs.

Short runs are where you gain speed. When you’re running a shorter distance, you don’t need to save yourself for later so you can increase your speed. You can designate a day for sprints, building up even more speed.

That leads to the next common mistake.

Mistake #2: Running Without a Plan

Running around willy-nilly won’t carry you to your goals as well as mapping out a strategy. If you leave it to your mood or feelings, you won’t get that crucial long run in every morning.

It’s too easy to wake up and say you don’t feel like a run that day, or you’ll just do a quick 5k instead of the 12K run you should be doing. When you have a solid 10K to half marathon training program, just follow that plan and you’ll be good to go.

(jump to the bottom of this post for our free training plans!).

Mistake #3: They Don’t Cross-train

If you just want to finish that race and don’t care about your speed, that’s your choice. But I’m here to help you run faster. Cross-training plays a huge part in making that happen.

Sprints, running hills, and core and leg workouts are what will really amp up your strength and put you in your best shape to get faster. Those who don’t cross-train miss out on those benefits.

If you’re going to do this thing, you better give it all you got.

How Long Should It Take to Train From a 10K to a Half Marathon?

With all the 10K to half marathon training plans out there, which one should you sign up for?

If it’s your first half marathon: Estimate 12-16 weeks. You’ll increase your distance gradually while making room for that essential cross-training.

If you’re getting back to running after a break: You can definitely get from a 10K to half marathon in 8 weeks. Even if you haven’t run in years, you’ll be astounded at your muscle memory. It’ll come back to you much faster than to someone who is brand new.

Training Methods to Improve Every Run

Each and every body has its own unique quirks and habits, but there are some universal techniques that will make you run faster and further.

Make ALL Your Runs Count

All runs are equal and necessary when it comes to moving from a 10K to a half marathon. It might seem easy to skip a short run here or there. You might be tempted to take the easy way out on sprinting day.

But that will come back to bite you in the end. Each of those short runs is so important to your progress and development.

BREATHE

Keep your breathing patterns even. It will relieve side cramps and keep your cadence even. You’ll be able to endure the run much longer.

Here’s the best breathing pattern: match your inhales to your exhales. So if you inhale for 4 seconds, do the same when you exhale. It’s a simple trick, but it’s a good one.

Prepare Your Playlist/Audiobook Ahead of Time

Unless you prefer to run in silence, you better prepare your entertainment for the run ahead of time. It’s a tragedy when you have to stop your run in the middle to change the playlist.

How to Avoid Injury While Training

Nothing ruins a run like shin splints, a sprained ankle, or any other type of injury. In normal cases, just following these tips will keep your body safe and sound.

Running Form Makes a Difference in Long Distance

Breathing isn’t the only process that helps you maintain your body’s agility – good running form is crucial too.

Be sure to hold your diaphragm straight so your lungs open up and let in all the air they can.

Keep your arms in check. Don’t let them swing out horizontally past your sides, but just swing them close to your body, in a steady, back-and-forth motion.

Put some extra thought into your foot’s landing position. If you land with your mid-sole instead of your heal, you make that next step faster. It helps you avoid bouncing, making you run faster.

Stretching Is Your Friend

You already know this, but here is a friendly reminder to say you should always do your warm-ups and cool-downs! Stretch out your hamstrings, quads, and calves above everything else.

Good Shoes Can NOT Be Over-estimated

A pair of runners with a strong cushion and proper arch support will take you a long way. If you haven’t gotten a professional fitting yet, NOW is the time to do it.

The staff at running stores are trained to look at the shape of your feet and help you find a pair that works with you, not against you.

When you run a 10K, you can get by with a misfitting pair of shoes. But a half marathon is practically double that distance, and high-quality shoes are non-negotiable.

Running on Asphalt Vs. Concrete

You might not have considered how your running surface affects the way you run. But think of it this way: when you run on sand, it’s much harder to run, right? Just so, concrete surfaces are much harder on your body than asphalt.

The impact of landing on concrete will damage your knees after a long run. So look for paths that support you with asphalt, lowering your pain and your risk of knee injuries.

Keep Your Motivation Strong

As you get closer to race day, this is one of the most critical steps to take. Motivation is the strongest tool to keep you persevering.

Look to the Finish Line

When training days are hard, the weather is hot, or you’re tired from a long day of work, try to lift your perspective to a bird’s eye view of your process. Step away from the close-up, daily distractions and take a look at how close you are to the finish line.

Keep Track of Your Progress

The best way to hold that finish line in view is to look back at how far you’ve come. First, you ran a 10K. A 10K! Then look at every kilometer you’ve run since that moment. Every step of distance you gain is a step toward your goal.

When you look at it that way, you won’t feel tired or discouraged. You’ll feel proud. And that’s the right moment to continue.

Start by Downloading a Training Plan

After reading this article, don’t close your laptop or phone without downloading a training plan. Today’s the day to map out your running plan.

You can download our 10K to half marathon training plans, FREE. And they’re completely customizable.

You’ll get a spreadsheet that you can edit with your own schedule to make sure you can follow the plan without a glitch.

Not a fan of Google Sheets? No problem. You can also download a PDF. You shouldn’t have to struggle just to get your training plan. Save all that hard work for the running.

Some of our most popular training plans for making the leap from 10k to half marathon:

Beginner Half Marathon Training Plan - 16 Weeks

Beginner Half Marathon Training Plan 12 Weeks

. . . or check out our full half marathon training plan library!

How to Start Running Again – After a Break or Injury

Published on July 11, 2020 By Thomas Watson

Returning to running after an extended break can be tricky.

Whether your break was due to an injury, scheduling issues, or just falling out of love with running temporarily.

Starting running again is not only a test of your physical ability but also mental resiliency.

The most common mistake returning runners make is jumping back into running too quickly.

In this article, I’ll share with you the guidelines you need on how to start running again – whether after a break, or after injury, surgery, quitting smoking, or to lose weight – and provide a detailed outline to help you get back on track.

My philosophy is to build a sustainable running fitness level – meaning one which serves as a strong base for your future, and keeps you injury-free.

Let’s dig in.

Dial In Your Mindset (Prepare For Frustration)

When considering how to start running again, many runners simply look at the training ahead of them.

But being mentally prepared can make the difference between you returning to running gracefully, and getting injured and then hanging up your running shoes for good.

Depending on your layoff time, you’ll undoubtedly lose some fitness, and it’s impossible to avoid comparing your performance to your former running self.

This may make you feel like you’ve lost the magic, or you’re ‘past it‘ . . . but don’t let it stop you in your tracks.

It’s very likely that with discipline and focus you can reach and exceed your previous running abilities – but it doesn’t happen overnight, and will take a lot of time to get there.

Live in the moment.

Focus on taking one simple positive step after the other.

Begin by setting a realistic goal that isn’t too challenging so that you’re feeling accomplished every time you hit a milestone.

Maybe that means running 2 miles without stopping; or running a sub 30-min 5k.

Whatever your goal is, intentionally set the bar low – this way you’re more likely to succeed and get the motivational boost from finishing a goal.

Then, set the next goal… and let momentum carry forward.

Remind yourself that you can always walk/run (or cross-train if you have to) than to completely give up on training.

How To Know When To Start Running Again After Injury?

If your running break has been forced upon you due to a running injury, it’s crucial that you know:

i) when to return to running

ii) how to gradually build yourself back up

When can you return to running after an injury?

The clearest sign that the recovery period is over is the absence of pain.

If you still experience pain or discomfort, it’s not yet time to start running again after injury.

If your injury is relatively minor – such as IT Band issues – you can often use a product like KT tape to allow you to continue running without worsening the injury (although it doesn’t heal the injury, it lets you keep running).

Otherwise, rest and recovery is what’s needed.

If your injury is caused by poor alignment or weak muscles (for example, IT Band Syndrome) then cross-training aimed at the glutes, hips, core, and upper legs can help strengthen and align those muscle groups – improving your recovery time.

During the recovery period, test yourself out and see how your body responds to different movements and training loads.

This helps you make sure everything is back to normal before you decide to take up running again.

Once you pass this with flying colors, see if you can perform the following training loads pain-free:

Power walk for 45 minutes
Perform 20 bodyweight squats
Perform 10 to 12 controlled knee dips
Perform ten plyo squats
Do 20 single-leg calf raises

Is it all good? That’s great news! Now you can start running again after injury.

To err on the side of caution, I’d recommend to go at least three to four days without any pain—or at least until you’re passed the acute phase—before lacing up your running shoes again.

Be Humble – Avoid Too Much Too Soon

One of the common mistakes runners makes when returning to the road after an injury is doing too much too soon.

After an injury, the affected area is likely more sensitive to stress.

It’s key to start re-introducing impact slowly and gradually to provide your body enough time to re-adapt.

If you were to take up running again at your normal training volume after a few months off, your body would not be ready for such stress.

Even if you’ve been doing plenty of cross-training exercises to keep your fitness level, it’ll take a while for your muscles, bones, tendons, and ligaments to be able to handle logging the miles again.

The Gradual Approach

Returning to running after a break requires a gradual approach.

The goal behind your first few sessions is simple:

To establish consistency,
check any for residual discomfort or pain,
and, more importantly, get your body used to the impact of running again.

During the rebuilding phase, go slow as you start back up.

Start with two to three 30 to 40 minutes sessions per week so that you’re training every other day.

If this seems like a lot, alternate between running and walking, but try to keep moving for 30-40 minutes each workout. Gradually phase out running

And feel free to cross-train on your non-running days.

How To Start Running Again – Training Plan Advice

So how do you put these strategies into practice?

It all depends on how long you’ve been out of the game.

Taking up running again following injury without a plan is like trying to run a marathon without building up mileage.

It achieves nothing but set you up for failure.

There’s no ideal way for structuring a running comeback, but the following outline should set you on the right path.

Note – Keep in mind that it helps to know your baseline training load to make this work. If you don’t know this yet, make sure to review your pre-injury training journals, or at the very least, guestimate your load.

Here’s how to adapt your training based on how long you’ve been off your feet:

One week break or less

If you skipped training for less than a week—may be due to a minor muscle strain— it’s safe to assume that you didn’t lose much conditioning, and your legs will react to taking up training again very quickly.

I’d recommend that you continue with training as you were pre-injury, but pay attention to your body.

Keep your sessions easy and comfortable.

Ten days break

Missing between a week to 10 days of training may put a dent in your fitness level. This isn’t anything to lose sleep over, but plan to keep your first workouts easy.

I’d recommend training at 70 percent of your previous mileage for the first week, before returning to normal.

Two weeks to one month break

This is when you’ll notice an evident drop in endurance and power.

When it’s the case, resume with easy training at a reduced load. Shoot for 60 percent of your usual workload, increasing it 5 to 10 percent each day. Keep the intensity to 70-80% of your previous load.

One to two months

After an injury that requires many weeks off, such as shin splints or a stress fracture, you’ll experience a significant fitness loss. Your cardiovascular system will have lost some of its capabilities and your muscles will be weaker.

But it’s not the end of the world.

Start training at 50 percent of previous mileage or intensity, then build it up gradually for up to six to eight weeks total.

Three months or longer

When you take more than three months off training, it’s time to hit the restart button.

For injuries requiring three months or longer of no-running, you’ll have to begin building up from the ground up.

Start from scratch.

Assume your body is waking up after a long coma.

Don’t relate your new training plan to your old training load. In a few months you can get back to that level, but for now it’s best to start from zero.

Take the first few runs very easy, treating them as ‘discovery’ sessions – feel free to walk as much as necessary. This should help you strengthen your musculoskeletal system and improve your endurance without risking doing too much.

Final Tip: Always Listen to Your Body

As I mentioned, returning to running is one of the fastest ways to re-injure yourself, so you need to be careful.

Get rid of your ego armor and run like a novice.

If you’re running and start to feel soreness or injury symptoms creep in, readjust your training approach right away.

If the pain is too much, or it persists for hours after a run, it means that you have gone too far.

When it’s the case, bite the bullet and take more recovery before you try again.

Remind yourself that there’s always a tomorrow to run, but not if you keep injuring yourself.

Losing a couple of weeks of running is much better than losing a couple of months because you were impatient.

Don’t view a setback as a sign of defeat.

In most cases, if you pay attention to your body and take the right precautions early, you’ll avoid any severe damage and be back on track the next week.

Cross-train, be humble, and small steps – that how to start running again after a break, and will get you back to your peak performance.

The Complete Guide To Virtual Races: How To Run a Virtual Race

Published on June 22, 2020 By Thomas Watson

Given the current global state of affairs, marathons and other races everywhere are being canceled – and are being replaced by virtual races.

Until things can return to some form of normality, it’s likely that virtual races are most distance runners’ best option if you want to get your racing fix in.

Today, I’m going to walk you through everything you need to know about virtual racing – what they are, how they are tracked, how to find one, how to run a virtual race, and perhaps most importantly – how to prepare yourself both logistically and mentally – two areas that come to the forefront when we get into virtual races.

What Is A Virtual Race?

A virtual race is a competitive footrace in which each competitor registers online, then goes out and runs the required race distance in their own time – choosing their own start line and route – then they upload their race data or finish time, and the organiser mails them out a certificate and finisher’s medal.

Virtual races have existed for years in fairly niche sections of the running community – whether through things like High School regional runner competitions or more recently through online channels ( I like to think of Strava segments as mini-virtual races).

The main benefit of virtual races is that it removes many of the barriers that prevent people from making traditional races – runners can complete a virtual race in their own time, on a route that suits them. That means that virtual races remove the need to travel, and can be worked into a runner’s personal schedule.

Virtual races allow races to be held without a large crowd gathering too – something that’s critical in today’s world.

Some of the potential drawbacks of virtual races are that they are naturally harder to police, that every runner is competing under slightly different conditions (weather, underfoot conditions, etc.) and that a lot of the race-day buzz of a regular race is lost – which actually can acutely affect your race day performance.

Why Run A Virtual Race?

While nothing can quite compare with the genuine buzz every runner feels at the start line of a regular race, virtual races are currently our safest option if we want to continue to participate in running events.

Training for a virtual race mirrors the training for a traditional race – there are no special measures you have to take in your physical preparation.

However, there are a few steps you want to take to ensure you’ve prepared logistically and mentally.

Virtual races provide a lot of the same long-term benefits as regular races:

The training is great for our health, in terms of weight loss, muscle development, cardiovascular fitness, bone strengthening, to name a few.
Having a goal to train towards can be incredibly motivating and stimulating – especially in today’s uncertain times.

How To Find a Virtual Race

At the time of writing, most cancelled major races – such as city marathons – have announced virtual alternatives.

If you’ve already signed up for a race that has since been canceled, check the organizer’s website to see if they have a virtual race lined up.

Otherwise, you can start searching online or through running communities to find a virtual race that suits you.

A great place to start is the FindARun.com Virtual Race directory, which has races listed from all over the world which you can take part in.

Likewise, the British site Virtual Runner UK has a huge directory of virtual races – sorted by distance – which you can sign up for using their own app.

Once completed, you upload proof of completion, such as Garmin or Strava screenshots, and you’re all done!

Tips For Planning Your Virtual Race

Although virtual racing gives you the freedom to run the race distance whenever and wherever you want, it also lacks a lot of the support structure found in regular races.

Things that each of us take for granted at regular races – like aid stations, toilets, route markers, medical support, pacers…even the buzz from other runners – is completely missing in a virtual race.

In a virtual race, you essentially become your own race director – which means you call the shots when it comes to route planning.

So don’t just jump in with both feet and start running!

Here are my tips for planning out your virtual race:

1. Choose a Familiar Route

You’ll likely be running solo for your virtual race, so it makes sense to choose a running route you’re familiar with.

For many of us, it makes sense to plan your route around your home (or that of a friend) – which can serve as an aid station and toilet stop.

This can mean that your route might involve a few out-and-backs, or smaller loops that bring you back past your makeshift aid station several times over the route.

A while back, I ran a virtual marathon while on vacation in Portugal – I used our vacation apartment as my aid station, and had my girlfriend meet me with water at planned stops too.

It took a little co-ordination and extra en-route communications, but it worked well.

2. Ensure You’ve Got The Distance Right

There’s nothing more frustrating than planning out a challenging route, getting to the finish point, and realising that you’d miscalculated the distances involved!

Use Google Maps, or your run history, to measure your planned route as accurately as possible.

And a good GPS watch is practically essential for virtual races – no-one else is measuring how far you’re running!

3. Plan Your Nutrition and Hydration

Just like in a regular run, you’ve got to map out your nutrition and hydration in advance.

During training, figure out what you’re going to be eating – and how frequently – and map that into your aid station strategy.

One of the few benefits of virtual race aid stations is that you can fill them with whatever you want – so stock up on a few different food options from the kitchen!

4. Enlist Your Support Crew!

Without doubt the most important element of planning a virtual run is enlisting your support crew!

Whether it’s your significant other, running buddy, or family member, make sure you pick someone dependable and organized.

You want someone who will follow your progress, be ready with whatever support you need ahead of time, and be prepared incase you need some unplanned assistance.

Before you begin your virtual race, sit down with your support crew and map out roughly when and where you’re going to be at each part of the run, and have them check in with you regularly.

Tips For Running Your Virtual Race

So you’re physically prepared and got all your race day logistics in place…all that’s left is to run the distance!

But when it comes to virtual races, there are a few things you need to bear in mind – things which you might not need to worry about so much in a traditional race.

Here are a few pointers:

Running Alone Is Mentally Tougher

Race day buzz actually counts for a lot .

The groups of runners, the music, the momentum, the crowds . . . the whole atmosphere can buoy you, and has been shown to improve performance – especially towards the tail end of your race.

In a virtual race, all that is gone.

You’re running alone.

No fanfare, no distractions from other runners . . . and running alone has been shown to be associated with more negative sentiments.

In other words, virtual races are mentally tougher – which can affect your performance (as your Rate of Perceived Exertion is linked to your mood).

Having your race goal clear in your mind can help and give you something to focus on – whether it’s simply making it to the finish line, or beating the sub 4-hr marathon mark.

Stay Safe

Racing virtually means running alone – which some people may prefer, but can many of us feel slightly uneasy – especially when we’re really pushing hard.

Use a tracking tool like Strava Beacon to share your live location with your support crew, and keep in touch via regular messaging.

Pace Yourself – Be Mindful Of Your Pace Strategy

Another drawback of running alone is that it can be harder to stick to a sustainable pacing strategy.

Regular races often have pacers, and you often gravitate towards other runners who have a similar speed to you.

When you’re running alone, all of that pacing support is gone – it can be harder to moderate your speed when you’ve got no-one to run with.

That’s why it’s so essential to have a good pace strategy.

As part of your race prep, you should define your race goals, and figure out what your pace strategy is going to be.

If in doubt, pick a reasonable – and achievable – pace and try to maintain it throughout your entire run.

More: Why Marathon Pace Is So Important

Choose The Right Time (Even If You Have To Wait)

Perhaps the biggest benefit of running a virtual race is that you can choose when you run it.

This means you can plan your race in line with your training and personal schedule.

So if you’re a few weeks out from race day and start to develop a nagging knee ache, there’s no need to try and push through it – you’re free to hit the pause button and address the injury, then resume training when ready.

You can also run your virtual race at whatever time of day suits you.

This means no more ridiculously early alarm clocks and anxious journies to the start line.

You can wake up, eat a good breakfast, prepare in your own time, then head out when ready.

There’s no ‘dog and pony show‘ with a virtual race – it’s just you and the road. Some of us might even find that a little reassuring!

How To Run 10k In An Hour (Or Faster)

Published on January 29, 2020 By Thomas Watson

When it comes to running, once you reach the 10km mark it’s a common goal to try and run 10k in an hour – or less!

After spending a few weeks or months building up your distance running abilities, it’s nice to change tact and focus on your speed a little.

After all, you’ll likely find that your 10k time is not too far off the one hour mark already – all we need to do now is work on that speed element a little!

In this post, I’ll give expert tips on how to become a better, and faster, 10k runner – and the strategies you should use to get to your 1 hr 10k target!

(I also share some free training plans at the end of the post).

Ready to run a 10k in an hour (or under?)

Let’s jump in!

How To Run 10k In An Hour (Or Faster) 12

10k In An Hour – Training Tips

First off, let’s walk through some training practices you can put into place to improve your speed and work towards the 10k/hr target.

Speed Up With Speed Work

Struggling to increase your base speed to break that 1 hour mark?

It’s time to introduce some speed workouts to your running schedule.

Doing dedicated speedwork makes you a faster, and more economical runner.

With all speedwork, you are going to be increasing the intensity – for at least short periods – so just be mindful that the injury potential increases too. If you even feel you’re pushing a muscle too hard, scale things back.

Here are my 3 favorite forms of speed work to smash your 10k in one hour target:

1. Tempo Runs. Tempo runs are similar to your regular runs, but with an interesting spin. During a tempo run, you start off super slow – a nice, easy jog for the first few minutes – before very gradually dialling up the speed. Every few minutes you want to dial up the speed and intensity a little more, a little more – until you reach the point where your pace is practically unsustainable. Push it for a few more minutes here – as long as you can hold – then spend 5 minutes gradually dialling the speed back to your initial, easy job.

2. Fartleks. Dumb name, fun workout. Fartleks involves random intervals of running fast, then nice and slow recovery intervals. The whole idea is to mix things up, be unpredictable and structureless, and have fun. These are fun to do in parks, where you can use your surroundings to set challenges (i.e. “I’ll run hard to that fountain, then jog to the next corner”).

3. Interval Training. Interval training is like Fartleks, but more structured. A popular one is 400m repeats – run fast for 400m, then do a slow 400m for recovery. If you have access to a running track, these are perfect.

Cross Train for Power

Powerful runners are fast runners, and the best way to increase your power is through cross training.

Spending some non-running time focussing on your legs, glutes, and core, can help improve your running speed and economy.

The best way to do this is in a gym, preferably with a trainer. But you can get the same benefits with a good home exercise routine, using your body weight and some resistance bands.

Yoga, pilates, and Crossfit-style classes are other popular forms of cross training.

Do Your Long Runs Easy

To run a fast 10k, you don’t necessarily have to be running 10k’s every weekend in training.

Incorporate a weekly long, easy run into your training schedule – but don’t be tempted to run them at 10km/hr pace.

Instead, use them as an opportunity to get your body used to endurance-style running. If you try and go too fast, you’re more likely to crash and burn – and gain no benefit from the workout.

Do your long runs at a relaxed, conversational pace – and enjoy them!

How To Train For A Marathon In Six Months

10k In An Hour – Strategies For Your Run

Sometimes how you run your 10k is more important than your training.

The conditions you run in can be favorable, or they can make things tougher.

There’s a few things you can do to make your 10k in an hour target more achievable, without rigging it (for example, running downhill for 10k ? ).

Here’s some tips to bare in mind:

Be Rested, Be Recovered

Your body is optimally primed when it’s both well rested, and well recovered.

This means that you should ensure you’ve been bagging plenty of sleep for the two nights prior to your 10k in an hour attempt.

It also means that you should avoid intense workouts in the 3-4 days leading up to your attempt. When we train hard, it creates micro-tears in our muscle fibers which take time to heal and recover. You want to allow for this window to ensure your legs are in great condition before going for your 10k, otherwise they might slow you down a little.

Avoid Poor Weather Conditions

When your environment is challenging, it can slow you down. This means you want to avoid:

uncomfortable heat
uncomfortable cold
humid conditions
rain (or sleet / snow)
windy conditions (although a tailwind could give you an unfair advantage ? ).

Choose a day where the conditions are calm, and similar to those you’ve been training in!

Choose The Right Running Surface

Did you know that most runners are notably slower when they’re running on trails?

Same goes for running on the beach – even hard-packed sand – simply avoid it, it slows you down.

Choose a running surface which is both forgiving and easy – whether it’s a pavement/sidewalk, road, or offroad track.

And remember that very soft underfoot conditions slow you down!

Likewise, remember to think about gradients when you’re planning your 10k route.

Very light uphills and downhills are fine, but avoid anything with a noticeable gradient.

If you choose an uphill, you’re giving yourself a big disadvantage.

And if you plan a route which in mainly downhill . . . well, that’s just cheating !

Fuel Properly Before

Regardless of the time of day you do your 10k, you want to ensure your body has ample stores of carbohydrates to draw on throughout the hour.

I recommend a snack or small meal 90-120 minutes out, then an energy gel or high-carb snack (trail mix, banana) 15 minutes before you start running.

You probably aren’t going to be running long enough to need to refuel during your run, but if you find dropping energy levels to be a problem you can consider another gel at the 30 minute mark.

Plug In

Research has shown that listening to music during exercise can improve your performance, and running is no different. This article recommends focusing on songs with a tempo of 120-130bpm and choosing familiar tracks with uplifting lyrics.

My recommendation?

Music can often be useful when you start to flag. I don’t listen to anything during the first half of an intense run, and I wait until I need a boost before a push play.

Run a Consistent 10km / hr Pace

When it comes to success in bagging your sub 60 minute 10k, pace is essential.

And forget that final sprint – the key is to run a constant, even pace throughout your hour.

This means you have to run slightly faster than:

6:00 minutes per kilometer, or

9:40 minutes per mile.

I recommend sticking to 5:50min/km, and 9:25min/mile – that little buffer allows for any mishaps or slow-downs near the end!

Go out too fast and you’ll suffer later on (the crash and burn approach).

Go out too slow and you’ll never make up the lost time.

Plan for success, and run a constant pace throughout.

10k Training Plans – Free, Customisable, Downloadable

Looking for a training plan to follow?

Check out a summary of all our 10k training plans here, or select a specific one from the images below!

Each training plan is available in both PDF and Google Sheets / Excel formats, so are easy to customise to suit your own timetable!

Every plan is designed by our UESCA-certified coach, and has been road tested by hundreds of runners!

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