How to Improve My 10k Running Time?

by José

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, but in your opinion, is it still necessary to go through those weeks, taking in consideration that I can already run the distance?

How can I improve my pace thus reducing the time to run 10k?

Right now, I'm a "beginning runner", and let me introduce to you as I already know something about yourself :).

By the way, your website is amazing. The quality of the information is awesome.

I'm from Portugal, and live near Oporto, in the north part of this country. I use the "beach sidewalk" (I think that this is the right way to describe the street and the sidewalk that follow the coastline) as my "gym", and have always the Atlantic Ocean as an "eye witness" :).


I began to run, because I wanted to lose some weight, and began to have some motivation, buying the Nike Plus kit to use on my iPod.
The landscape is also very beautiful, although in the winter, rain and wind is waiting for me.

I'm contacting you, because of some doubts I have.

Right now, I have 20 runs and a total of 90km in a average pace of 6'44"/km.

I began to run, using this program. thus my average pace isn't that good :

I didn't fully need 7 weeks to run 30 minutes.

Last week, I arrived at your website, and I read about how to use the heart rate monitor, as a guide to do your workout.
I'm 34 years old, and I got a Polar HRM from a friend, just to try it.
I run 30 minutes as usual, and I discovered that I was running between 171 and 180 bpm.

Next run, I tried to run 30 minutes at my tempo run maximum of 162bpm.
I ran 20 minutes and felt very good?
Then 30 minutes, 40 minutes, 50 minutes and finaly ran 10km, in 1h04'.
My pace was 6'40"/km for the 7km, and in the final 3km, I ran at 5'40"/km (my normal pace to 5km).
My average pace was 6'26"/km, about 60 seconds above the pace I usualy have for 5km.

I was amazed how I did it. I was feeling really good, I was smiling when I was achiving the 10km mark.
So, my question now is, given this situation, how can I improve my running.

Can you give me any advice?

Thanks for the helpful advice you have on your website.


Answer by Dominique:

Hi Jose,

Thanks for your question.

I am happy you find my site useful.

You can already run 10k.

My 10k training program is designed for absolute beginners who try to get to their first 10k.
In other words, this program is not really suitable for you.

If you are after a suitable 10k running program, you'll need to look into something a bit more advanced.

There are different options. You could for example, choose to get Daniel's Running Formula. It will tell you everything you need on how to build your own training program. I have used it extensively throughout my running careers.

See my book review of Daniel's Running Formula for more information.

In addition to that I would advise you to check out the running training section of my site which has many useful articles that can help you further.

A good article on my site which brings together quite a bit of information is Improve Your Running, check it out.

Hope this helps.

Enjoy your running.


10k running tips

Join in and write your own page! It's easy to do. How? Simply click here to return to 10k Running Questions.

Like this page:

Share this page:

Like this site:

[?] Subscribe To This Site

follow us in feedly
Add to My Yahoo!


  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!

What's New?

  1. Running Pace Calculator - Work Out Which Running Training Pace is Right for You

    The running training pace calculator provides you with the right running training paces for you, based on recent race results.

    Read more

  2. Unleash Your Running Potential with Personalized Coaching

    Get some running coaching. Achieve your personal best with a laser targeted running program from Best Running Tips.

    Read more

  3. 18 Months To A Marathon Doable?

    Is it feasible - through hard work and determination of course - for a beginner to be ready for a marathon within 18 months? At this point I'll be

    Read more

  4. How Do I Prepare for My First 5k?

    Hello, I'm a 21 female who is about 30 lbs overweight. I used to do sports in high school but haven't really run in a long time. I want to do a 5k

    Read more

  5. 66yr Old Wants to Repeat Similar Age Related Time for Marathon

    Hello, I am a 66 yr old man/boy wishing to repeat a marathon in time related comparison to my 2h 59m 15s which I did when I was 50. In the interim

    Read more