Team New Balance's Matt Downin is one of the top 10k runners in the country. The 1994 High School Footlocker Cross Country Champion has run 28.04 for 10k, and was 3rd at the 2005 USATF 10,000m Championships. Here's what he says about preparing for the a 10k.
Training:
Be consistent with your training! It doesn't so much matter how HARD you train, but how much training you can do over a matter of a few months. Don't do all of the miles for the week in one or two of those runs. Be consistent and be smart.
Set Goals:
I always try to make sure that I set myself a goal each week and make sure to reach it. Your goal might be to do 4 runs this week and to get a total of 10 miles total in for the week. Make sure you reach your goal.
10k Workout:
A good workout for 10k preparation is one that I do at least once every three weeks. It starts with an easy warm-up to get ready. This could be like 10 minutes of slow jogging followed by some light stretching and 5-7 100m strides. These are strides, NOT sprints. They should feel comfortable and a little faster than you hope to run the 10k race. The workout can go like this: run for a total of 28 minutes while alternating pace (run HARD for three minutes and EASY for two minutes.) Make sure the first three minutes of the run is hard, but don't burn yourself out. Ideally the last 3 minutes is the fastest of the three minute hard segments. The run looks like this (3 minutes hard, 2 minutes easy, 3 minutes hard, 2 minutes easy, 3 minutes hard, 2 minutes easy, 3 minutes hard, 2 minutes easy, 3 minutes hard, 2 minutes easy, 3 minutes hard.) You can start out with a shorter run split up this way if you have to, or start out the first workout doing 2 hard and three easy. Then build the workouts up from where you started if you have to.
Hydrate:
Be sure to drink plenty of WATER all the time while you are training. Your body needs a ton of it to work properly. Carry a bottle with you in school and all around. Stay away from drinks that will dehydrate you like sodas and coffee. Also, try to avoid excess sugar for the few hours before you run. You don't want your body to be all revved up on sugar before you start a run.
Taper:
For the last six days before your race, you should be solely concerned with making sure that your body is completely rested and ready to go for the race. Be confident that you have done enough training to prepare yourself. The last couple of days, your running should be very minimal, just enough to get you ready to race hard. Your last really hard workout should be about 8 days before the race so that you are thoroughly recovered from it and you can run really hard.
Shoes:
Go to a local running store and get some ideas about what types of shoes are best for you. Find a store that specializes in running shoes so that the person you are dealing with will know exactly what you need to run your best. The shoes you wear should fit snug, but there should be a little bit of room in front of your biggest toe. They should be lightweight and feel nice and comfortable. I wear the New Balance 833 for training and the RC 205 for racing, but the 834 is light enough to wear in a 10k race.
Listen to Your Body:
Don't worry too much about small aches and pains early in your training, but if they persist for more than a couple of days, take a day or two off. If the pain persists, take some more time off and check with your doctor.
Race Day Warm-Up:
On race day, try to do a warm-up that you are familiar with and feels comfortable. Make sure that it is a routine that you have gone through before that day so that you aren't experimenting. I like the idea of doing 10-15 minutes really light jogging followed by some light stretching. The whole time you should be drinking plenty of water. You should also find some space to do some light 100 meter strides at about race pace to loosen up your legs. Most of the time on race day, you won't feel great. That is usually the nerves making you feel a little weird. Don't worry too much about that. Once you get into the race a little bit you will feel much better.
Pace Yourself:
Once the gun goes off, relax and take a few deep breaths. 10k is a long way, so you don't want to get too excited early and let your nerves get the best of you. Be sure that the pace you are running is one that you can keep up the whole way. Remember, you can always run faster at the end, so be patient and be smart. The second half is the time to call on all of that adrenaline and excitement and run as hard as you can.
