10k Running Tips - Tips for Running Your Best 10k
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 hard. 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. 10k Running Tip #1: Build a Good Running Base
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 undergo. It also means building a foundation for your running. In this 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 base running drills page for further details. 10k Running Tip #2: Maximize your Speedwork SessionsNever 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 it easy on your first speedwork session and gradually increase the intensity to 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 for recovery. Every 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 runningpage. 10k Running Tip #3: Run at Tempo Pace
Tempo running is said to be the single
most essential session that
every runner needs in order to be able to run faster. It teaches the 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. This 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 tempo running should be built up over time. Start by doing one-mile repeats 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 PaceTo be able to run more effectively in a 10K race, you must also incorporate goal pace running in your training. Goal pace running means that you practice running at the pace of your race.Run too 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 their tempo 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 minutes. Can barely finish 5k in 20 minutes? Then you may need to reorganize your goal because it is a bit too ambitious. Other good 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 pace running. 10K Goal Pace #5: Have a Race PlanNow, 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. It's usually 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. So, in summary your 10k race plan will look roughly as follows: get on 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. The tips for 10k running above should really help give you an edge. 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 Reading10k Running ProgramA 10k running program for beginners. It gets you ready for your first 10k in 12 weeks. It assumes you are able to do about 30 minutes of running now. Fartlek In addition to the interval running page (see link higher up the page), the fartlek page is a useful read. It talks about "speed play", a good concept to use if you are new to speed training. Daniels' Running Formula One of the best running training books of all time, Daniels' Running Formula covers pretty much everything. A useful running book to have, especially if you want top performance. Want more running tips ? Then subscribe to the Best Running Tips Newsletter or to my site blog. Go from 10k Running Tips Page to Best Running Tips Homepage Have a Question about Running a 10K?
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