These will vary in length but expect 30-45 minutes as standard depending on which training plan you are following. Easy Runs – nice gentle paced recovery run where you can enjoy the scenery.For 10k training, the sessions will consist largely of the following components: And don’t forget postrun recovery, too.Whichever training plan you are using, the sessions within the plan will be tailored specifically to help you achieve your target time. Make sure to perform an inclusive warmup with a jog, dynamic drills, and strides prior to each workout. If you’re not up for two workouts per week, you can swap out Friday’s session for an easy run-don’t skip the Tuesday workouts or the weekly long run, though. ![]() Then you'll transition into specific aerobic development for the 10K during the last four weeks.” “In the first four weeks, the workouts emphasize sharpening aerobic power. Ready to cover six miles faster than ever? “This 10k training plan will work well for a runner who has several months of running under their belt already and can run around 20 miles a week,” says Anzures. The second 5K is when I tell myself it's ‘race time’ and shift my focus to racing the people around me and being aware of what my splits are.” Your 8-Week 10K Training Plan for a Faster Finish Time I focus on having a calm mind, keeping my body relaxed, and not thinking about too much else. “I personally try to break the race up into two 5Ks: The first 5K I find my pace and ‘my people’ and then try to stay as relaxed as possible. “Six miles is a long time to focus and stay engaged,” she says. “It’s a lot harder to pick up the pace at the end if you go out way too hard in a 10K because you still have so much ground to cover.”ĭuring the race, as Scott said earlier, you’re going to have to tap into your mental strength. “That first mile, err on the side of being a little slower, because you can always pick it up based on how you feel,” says Anzures. Once you do cross the start line, stay patient. I like to have a peanut butter and banana sandwich three hours before and two shots of espresso 90 minutes before my races.” “Then eat a light meal two or three hours before the start of your race. “Make sure you’re hydrating well in the days leading up to the race-the day of is too late,” says Scott. No race day exists in a vacuum, so setting yourself up for a PR begins way before you get to the start line. “You’re in a happy rhythm for the majority of the race, and then try to increase your turnover with a mile or two to go when you’re already tired.” How to Have a Successful 10K Race Day “This is a great race simulation workout as racing 10,000 meters feels pretty similar,” she explains. How to Stick to Your Goal Pace During Intervalsįor example, every other week in the months leading up to the Tokyo Olympics, Scott ran four miles at 5:20 pace (20 seconds slower than her mile PR pace) followed by four 400-meter intervals, getting faster with each repetition.That means going slightly slower than your 5K pace. “For those who can cover 10K in 40 minutes or less, you want to do longer chunks-maybe 1K or 2K intervals throughout two or three miles of work-at threshold effort,” says Anzures. (Do those repetitions on hills to up the intensity and help you get more power from every step.) “Runners aiming to finish in around an hour should do speed work that taps into your mile pace for shorter reps of 100 to 400 meters,” says Anzures. To strengthen your running economy, or your ability to run faster while using less energy, you’ll have to pick up the pace. ![]() “Whether you're doing a hard long run or just spending time on your feet, the long run is very important to increase your aerobic ability.” “Don’t neglect the long run!” says Scott. “Every other week is enough to maintain your aerobic system,” he explains.Ī 10K race is a mostly aerobic effort, meaning your hearts and lungs are able to keep up with the oxygen demands of your muscles. And you don’t want to do that super long run every week. Runners who are used to higher mileage wouldn’t want to go longer than 18 miles or two hours,” he says, referring to your max distance long run. “Closer to the race, you can incorporate faster paces in the second half of those long runs, closer to what you think your race pace intensity might be. ![]() six miles or 60 minutes, in your long run training, says Anzures. How to Find and Fine-Tune Your Race Pacesįor lower volume runners, you want to at least cover the race distance, a.k.a.
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