Alder Hey Children's Charity,

E Prescot Rd.,


L14 5AB

+44 151 252 5716
10k Races

To complete a 10k charity run will usually take a trained runner around one hour, but for someone fairly new to running, it can take quite a bit longer. Pace is the key to long distance running so it’s important to train your body to run at a steady pace for a long period of time when training for a 10k charity race. To put things into perspective, a 10k charity run is just over 6 miles, but the track can vary from concrete to grass and even hills so you’ll need to train in advance to prepare both your mind and body for the event.

The night before the 10k charity run, make sure you eat a carbohydrate-based evening meal such as rice, pasta or potatoes. Lean protein is also a good idea but avoid any meats that are high in fat or sauces with heavy cream as this can take a long time to digest.

In the morning, make sure to eat breakfast at least two hours before the start of the 10k charity run. Cereal or porridge is a good choice as it will keep you feeling full for longer.

On the day, take a bottle of chilled water with you just in case there is limited water available on the day. Staying hydrated is a very important part of running and will have a huge impact on your overall performance.