Like this site:
] Subscribe To This Site
Tips - 5 Must-Read Tips for Running Your Best 10k
running tips, tips
Read this section to learn more about 10k running races and improve on
The 10k is a tough race, in my opinion tougher than a half marathon.
The reason for this is that, when you run your 10k faster than 60
minutes, you run faster
than threshold pace.
This is more or less, uncomfortably
Stretch that out over 30 - 60 minutes and the 10k becomes a great
battle of will.
Check out this page to learn more about the 10k race and to pick up
some tips to run your best 10k ever.
I would especially advise you to seriously consider the race plan advice.
Mental preparation is a very important aspect of 10k running.
Running Tip #1: Build a Good Running
Somewhat newer to running?
Then start by
building a base.
It is very
important to build your running base.
Building your running base helps
your body to adapt to the serious training that you are about to
It also means
building a foundation for your running.
type of training, you will not be running too fast. The focus is on
"time on your feet" or to cover mileage. This alone will give a
tremenduous boost to your fitness level.
For optimal results during the
base building period you can vary your speed with each and every
workout, as long as your speed stays in the aerobic zone.
Also see the
running drills page for further details.
10k Running Tip #2: Maximize your Speedwork
Never attempt to do speedwork sessions if you haven't built your
running base yet. They can cause injuries, especially if your body is
not yet ready to handle the training.
It is best that you take
on your first speedwork session and gradually increase the
give your body ample time to adjust.
400m Reps is one of the most widely recognized and simplest speedwork
sessions. The goal of
this workout session is to run 400m reps at about
90% of your maximum running effort.
To catch your breath, you need to
take short breaks in between (e.g. 60-90 seconds). To start, you can
try 6 x 400m reps with a slow jog of 60-90 seconds in between each rep
session, you can increase your reps, upto about 3
miles / 5k of speedwork.
Why only 3 miles or 5k? Well, make it much longer and you are going to
slow down, which is counter-productive. These workouts are to work on
your speed, not to build mileage.
Also consider to vary
the distances of your reps. One week do 400s,
then next week do 800s, 1200s or 1600s or so. Play with those
distances. Do increase the rest time in between when you increase the
length of the reps.
To learn more about speedwork, check the interval
10k Running Tip #3: Run at Tempo
become more efficient with your energy
than this guy!
Tempo running is said to be the single
most essential session that
every runner needs in order to be able to run faster.
body to metabolize oxygen more effectively.
If oxygen is metabolized
effectively, it will take longer for your muscles to become fatigued.
You know that heavy feeling in your legs which makes you just want to
stop running completely?
That's the muscles getting overloaded.
happens due to the rapid
buildup of lactate ions and hydrogen, which
are the by-products of running.
With tempo running, the body gets to increase its lactate threshold. If
there is no buildup of lactic acid in your muscles, you can run at a
greater speed for longer periods of time.
As with speedwork, your
running should be built up over time. Start by doing
or so at a pace just a bit faster than your aerobic pace. Over time
build it up.
See the tempo
running page for more details.
10k Running Tip #4: Run at Goal
To be able to run more effectively in a 10K race, you must also
incorporate goal pace running in your training. Goal pace running
that you practice running at the pace of your race.
fast at the start of the race? Then there is a big tendency
that you will
burn out before you reach the finish line.
In order for you to know how fast you should be going so you won't burn
out early, you have to
test yourself first during your training
seasons. Some people feel comfortable enough with doing
runs and working out based on that how fast their 10k race pace is.
Personally, I find it comforting to try to do some goal pace running as
well. Planning to perform 10k in 40 minutes? Then try to run 5k in 20
Can barely finish 5k in 20 minutes? Then you may need to reorganize
your goal because it is a bit too ambitious.
examples of 10k
goal pace running are doing a 10k time trial in training or doing three
3k-repeats at goal pace.
Also see the page about goal
10K Goal Pace #5: Have a Race Plan
about your race plan... well before the race!
Now, when you are going to run your 10k it is vital that you have a
race plan. Make sure that you have a good feel for what
time you might
be able to aim for. This is very important.
Going out too
fast in the
beginning, will slow you down a lot towards the end.
With your goal time in mind, make sure that the first 5k of your 10k
race are at
that goal pace or even a few seconds slower. Again, you don't want to
go out too fast. With a tool like a GPS
running watch you'll be able to
keep good track of your pace.
In the second part of the race, expect things to get
harder. If you want to keep on running at goal pace
after the 5k mark, you will have to increase
the intensity at which you
run. Intensity, not speed!
You just need to be ready for that moment
when fatigue is starting to set in and your mind is starting to play
tricks on you. Telling you things like "Oh, it's okay if you don't make
it exactly in your goal time.", "Don't worry, this is not your day,
there is always the next race.", etc.
Don't give in
to The Voice... :)
Up the ante and stay on goal pace!
Now, when you have estimated your abilities well, the lactic acid
build-up will become bigger and bigger towards the end of the race.
in the last 500m - 1,500m (0.3 - 1 mile) that it really
starts hurting and those legs become heavier and heavier.
This is the moment to cheer yourself to the finish. Tell yourself "It's
only x more minutes to go. I am staying on goal pace. It's no point
slowing down. It will only take longer to get to the finish line.".
Really push yourself through that last kilometre and give it all you
got. Due to the lactic acid build-up you may find that your last
kilometre is a bit slower than the first nine. Ideally it's not, but it
is very hard to estimate your abilities 100% correctly.
summary your 10k race plan will look roughly as follows:
goal pace for the first 5k. Then increase the intensity as the race
gets harder and in the last little bit push yourself through
the pain and the heavy legs.
Hope this article has been helpful.
The tips for 10k running above should really help give you an
Whether you want to run for a cause, run to lose weight, just join a
race, or want to get a specific goal time, these tips should surely
help you improve your 10k running performance.
Further Recommended Reading
Have a Question about Running a 10K?
Do you have a question about running a 10k?
Ask it and I and other visitors to best-running-tips.com can give you advice!
IMPORTANT: Make sure you provide sufficient information. What do you want to know, what are your current circumstances, are you already doing exercise/running at the moment, if so, how much, how often, etc., etc.
The more information you provide, the better answer you get.
Questions of only 1 or 2 lines will normally be deleted because it is simply too hard to give a good answer.
What Other Visitors Have Asked
Click below to see questions from other visitors to this page...
10k - Continuing Improvement Not rated yet
I'm getting back into my running after a couple of years off. I've run two 10k's recently and clocked 40:13 and 38:49. The latter was a flat, fast course, …
I Want to Get My 10k Time Down to 36 Minutes Not rated yet
I've been running now for some 8 months and have recently joined a club. I'm 6ft, slim and weigh 11 stone. Perfect running physique. I've done a few competitive …
Can I Achieve 10k in 60 Minutes? Not rated yet
I am a 44 year old female who has been running for about 18 months. I did a 10k last year in 1:16:35. The course is a mixture of grass, trail and a kilometre …
What to Do After a 10k Race? Not rated yet
What exactly do I do after following a "2 month" 10k intermediate program? Should I take the week off? Continue to run and do some cross-training? I …
10k Time Getting Slower Not rated yet
After 6 months training for a 10k I posted a faster time than I now do 12 months after. My training program is consistently 2 x 5k and 1 x 10k per week …
Setting My 10k Goal Not rated yet
I've been running for over a year now and after half a year of training (70 miles/month) I ran 10k in 39:40. Since then I tried a few more races over the …
Is Sub-40 a Realistic 10k Goal for Me? Not rated yet
I have been running (jogging) to keep fit for about 20 years barring injury and/or bouts of lethargy. In the last 10 years I have run one 10k race annually. …
Running A Sub-40 10k Not rated yet
I have given myself the target of reducing my 10k time, ideally to sub 40 (and beyond!).
My question is how to achieve this? As someone who is quite …
Improving My Time for a 10k Run Not rated yet
I have just finished a marathon and I have a fun-run of 10k in 6 weeks time.
I would like to do it at 50 minutes for 10k but having just finished the …
10k Race Pace Not rated yet
I have been training for a half-marathon using your 12-week program.
I will be running my first 10k this weekend.
Should I plan to run the 10K …
Realistic Improvement for Next 10k? Not rated yet
I've recently completed my first 10k race, which I ran in just under 1h and 13 minutes.
I took some time off running after the race, but now want to …
Sub 40 Minute 10K Not rated yet
Hi, I am confused about all these running calculators :-( My lifetime goal is to run a sub 40 minute 10k, so far I am down to 43 mins. I weigh 184 pounds …
Increasing My Speed for 10k Races Not rated yet
I love to run and have recently gotten involved in races in the past 3 years: such as 10k races (usually) and just completed my first half marathon in …
How to Improve My 10k Running Time? Not rated yet
I want to improve my 10k running time. Recently I did a training run in my "tempo run" zone and ended up doing 10k in 1h04'.
I read your 10k program, …
Click here to write your own.
Like this page: