Practise your goal race pace. Training yourself to run at a set pace for 10km is both a mental and physical process. Practicing your goal pace in training will help with all of these elements.
You should begin with just five minutes at a time at goal pace. A simple interval workout might be 5x 5mins at goal pace, with a short recovery inbetween. Try not to rely on your watch too heavily so that you can learn to get a sense of what your goal pace feels like.
Do a long run each week to build stamina. Aim to run around 11 miles during your long runs. The biggest run of your week is there to build your endurance. For a 10k, a long run of 11 miles is a good amount. Your body adapts to endurance training in a combination of ways, including increased capillary density in your muscles, greater glycogen storage and an increase in the number and size of the mitochondria in your muscles.
But to fully reap the rewards of your long runs, you need to run them at the right pace. The error a lot of runners make is to run their long runs too fast. You want to be aiming for a pace around percent slower than your 10km pace. Marathon nutrition: Everything you need to know Running a marathon this year?
Your core and upper body strength matter as well, since your core provides stability and your upper body contributes to good running form. Speedwork does improve your aerobic capacity and running economy, thereby making you a faster runner, but you can only do so much speedwork. Strength training supplements those gains of speedwork by further improving your economy.
A better running economy means more speed — which translates to a faster 10K time. Finally, runners who strength train regularly are less likely to get injured, since strength training fixes muscular imbalances and makes muscles more resistant to the repetitive pounding of running.
Read more: How cross-training improves your running. Whether you are running a minute or minute 10K, proper pacing is key to running your best 10K. Starting out too fast can derail your goals and set you up for a miserable race. A race strategy keeps you from getting caught up in the excitement of the race. You can follow a race strategy regardless of your goals and experience. Aim to run the first mile at a controlled effort, the middle 4 miles at a steady and hard effort, and the last mile and two-tenths as hard as you possibly can.
If you are trying to hit a certain pace, aim to run your goal pace to 10 seconds slower for the first mile, at your goal pace for the middle 4 miles, and as hard as you can to the finish line. If you are running the 10K to complete it, you can do some dynamic stretches such as leg swings and arm swings to warm up. The pros relentlessly target pace in their training, day in, day out. And they still get it wrong. So take a step back, and soak up our top three strategies for mastering your running pace….
People love data, and runners are no different. In fact, for many runners, beating the clock is the reason they lace up their shoes each day.
But keeping one eye fixed on your watch can also be a distraction. Elite runners set their pace by the numbers, sure, but they also do more than that — they run by feel. Build up to hit your target pace, then take your eyes off the clock.
You just have to listen. Learn what your target pace feels like so you can lock into it without thinking. That way, the numbers will look after themselves. That might sound counter-intuitive, but runners at every level fall victim to the perils of the too-fast start. The bad news is that because the race is so short, the effort level required is very high. In fact, the 5K is raced fairly close to maximum effort, or the red zone.
On a scale of 1 to 10 with 1 being very easy and 10 being maximum effort, a 5K is raced in the 9 to 10 range. Even with a shorter race like the 5K, be careful about going out too fast. Try to run relatively even splits throughout the race.
Don't start any slower than 5 to 10 seconds per mile slower than goal pace; then hit goal pace for the second mile and run as fast or faster than goal pace in the final mile.
The 10K 6. Even though it's twice as long as the 5K, the 10K is only run about 15 to 20 seconds per mile slower than 5K race pace. This means the 10K can be quite a painful race! Because the 10K is a relatively short distance, fueling is not paramount. However, hydration is important for optimal performance and should be done every mile or every other mile.
On a scale of 1 to 10, the 10K is raced in the 8 to 9 range.
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