It’s far better to maintain a consistent pace and set a new PB by a couple of seconds than go for glory, end up peaking too early and miss your sought-after time by those same couple of seconds. Knowing the moment to time a sprint finish comes with practice but is usually within the last 200-600m. If you feel OK in the last kilometre or two, feel free to nudge the pace a little, but only if you’re sure you can maintain that slightly higher tempo to the finish line and reach the target time for which you have worked so hard. Focus on hitting your split times for each kilometre. Resist the temptation to begin too quickly, no matter how good you feel. It’s not all about speed, but if you’re looking to run a speedy 10K then here are some tips.ġ0K is a great middle distance, and really gives you the opportunity to pace yourself consistently. Still have questions about how training plans work? Here’s training plans explained by an expert. Scroll down for our training plans glossary. Training plans can be tricky to understand at first. 8-week 10K training plan on 2 runs a week.8-week 10K training plan on 3 runs a week.4 week 45-minute 10K training plan for advanced runners.
4 week 60-minute 10K training plan for beginner runners.Easy 8-week 10K training plan (beginner or advanced).With a few weeks’ training, you can see some real improvements in your pace and bag yourself a shiny new PB in no time. And don’t forget to reward yourself with those all-important rest days. If this is your first 10K, try keeping a running diary to help you see firsthand the improvements you’re making with every run. It also offers a way to inject some speed into your legs if you’re planning to do a longer race later in the year.Ĭoncentrate on both your nutrition and your cross-training as well as following whichever one of our plans suits you – what you eat before running and strength exercises are just as important as your weekly mileage. A 10K is a great distance to focus on if you’ve mastered 5K, you want to get speedier or you’ve had a break from long distances and want to ease back in.
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