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10k Running
Tips - 5 Must-Read Tips for Running Your Best 10k
10k
running tips, tips
for running
10k.
Read this section to learn more about 10k running races and improve on
previous performances.
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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
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
Sessions
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
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
running page.
10k Running Tip #3: Run at Tempo
Pace
Do tempo
running and....
become more efficient with your energy
usage
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.
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
Pace
To 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 Plan

Think
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.
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.
Hope this article has been helpful.
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 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!
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What Other Visitors Have Asked
Click below to see questions from other visitors to this page...
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I read your 10k program, … Click here to write your own.
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