Realistic Improvement for Next 10k?

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 get back into shape and train for another 10k.


I'd like to try and improve my time for the next race, so my question is - what's a realistic new time to aim for?



Answer by Dominique:
Hi there,
Thanks for your question.
First of all, congratulations on finishing your first 10k!
And great to see you are looking for more and want to improve your time.

It is pretty hard to answer this question without knowing how much you trained before, how much you will be training this time around, how long you have got until your next race, etc.

Without being disparaging, one of the great things about being a bit of a slower runner like you, is that there is plenty of improvement possible. I would not be surprised if, with the right preparations, the second time around you slash minutes of your previous best time.

One way to work out what time you can expect to run is to use my Race Conversion Calculator.
Two-three weeks before your race, do a time trial over 5k or 6k or so. Then use your time in that "race" to work out how fast you'd be able to run your 10k race.

Also check out my Goal Pace Running Page which explains the goal pace workouts you can do to test whether your goal time is feasible.

Some goal pace running sessions close to your big race can really help you work out what a good goal time is and can help you get used to the right pace.

Best of luck with that second race and the many other races that will hopefully follow!


Kind regards,
Dominique