Run Strides : These 100-meter accelerations bring you to about 95 percent of your maximum speed.There are many ways of developing speed, but here are three of the most effective: Second, it develops muscular strength that will help you produce more force, resulting in a more powerful stride. First, it helps promote better running economy so you’ll expend less energy to run faster. After all, if you want to race fast, you have to run fast in training.įast running has two important benefits. To maintain a challenging pace and finish strong, you must develop speed. They work for both beginners and professionals-and they’ll work for you too. These strategies help you maintain a given pace for a longer period of time, but there are two more valuable strategies for racing a fast 10K. These are tried and true methods for increasing endurance. Start with 2 miles for your tempo run and build to 5 miles once per week over the beginning and middle phases of your training cycle. Tempo Runs: These workouts are run at your “lactate threshold,” or the pace that you could run for about an hour.Long Run: Run at least 10 miles as your peak long run, but preferably a lot more (16+ for advanced runners).Weekly Mileage: Run more! Mileage in the 30+ range is a great start for intermediate runners.Covering the race distance frequently during training is necessary-and required-if you want to see how fast you’re capable of running 6.2 miles.īuilding this level of general endurance can be done in several ways: To run a fast 10K, you first have to be able to run a slow 10K. Today you’ll learn a three-pronged approach to training for the 10K that will help you run a new personal best. Successful runners know that a new 10K personal best needs both: each must be developed to record a strong finish. Or, you may be putting too much emphasis on speed. If you’ve struggled with the 10K, you may be focusing too heavily on the long run and overall weekly mileage (like many marathoners rightly do). But I do know that at 6.2 miles, it’s long enough to demand the resiliency of a trained distance runner but short enough to require the speed and kick of a mid-distance runner. So why is the 10K ignored as a race distance to earmark as a “goal race?” The 10K is like the 5K’s ugly step-sister: it’s often used as a tune-up race, but rarely do runners focus on it.

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