Gradual increase in training volume and improvement in physical endurance is necessary to participate in a 10-kilometer race. Here is a simple one-month training plan to help you prepare for the race:

1. Establish a base mileage: During the first three weeks leading up to the race, run 3-4 times a week at an easy pace, covering a distance of 3-6 kilometers each time. This will help you establish a base mileage and allow your body to adapt to running.

2. Increase long distance running: Schedule at least one long distance run each week, gradually increasing the distance until you reach 10 kilometers. This will help your body adapt to the race distance.

3. Interval training: Schedule at least one interval training session per week, such as sprinting or hill workouts. This will help improve your speed and cardiovascular function.

4. Rest and recovery: Schedule at least one to two days of rest each week to allow your body to recover. On rest days, you can do light stretching exercises and fascial release.

5. Running technique and posture: Pay attention to your running posture and breathing, keeping it relaxed and natural. Proper technique can reduce the risk of injury and improve the effectiveness of the exercise.

6. Nutrition and hydration: During the training period, maintain good nutrition and hydration to aid in body recovery and maintain physical endurance.

Reduce training volume in the last week leading up to the race to give your body ample rest. Avoid overtraining the day before the race and ensure adequate sleep. On the day of the race, replenish fluids and energy as needed, maintain a positive mindset, and enjoy the race.

We wish you good performance in the race!