Running a faster 10k requires smart training and determined racing. But it’s a great goal for runners of all paces to aim for. Training for a 10k can be fitted in around a busy schedule and aiming to go faster at this race distance is a challenge whether you’ve run longer than 10k or not.
Training for a faster 10k
If you currently run all your miles at the same pace, not is the time to mix up your running and include some tempo runs, race pace runs and interval training. You don’t have to throw all of these elements as your running straight away – in fact you should only add one at a time to avoid injury. Swap out one of your easy runs and alternate each week between a speed session and a tempo run.
If you’ve been doing interval training for a while, you could now add a tempo run each week too in place of one of your easy runs.
Threshold runs
Threshold running is a type of tempo run that’s great for runners looking to run a faster 10k. Your threshold pace is best described as ‘controlled discomfort’ as you’ll run on the edge of your aerobic tipping point. You’ll still be in control, but you’ll need to focus and concentrate to maintaining this pace for any sustained amount of time.
Your threshold pace should be around 80 per cent of your maximum effort, or about eight out of ten. The more you do it, the better you get at it. This means you’ll be able to run faster but at a lower individual intensity. Don’t be too ambitious when you start.
You could start out with a session such as 3x 5 min at your threshold running pace with 3 mins easy recovery running. Make sure you warm-up first. Over the weeks you can build this up to 2x 8 mins then 2 x 10 minutes and 2x 15 mins at threshold pace.
Practicing goal pace
To run a faster 10K you need to teach your body to tolerate your goal pace and interval sessions are a great way to do this for the 10k distance. A good session for 10K might be 6x 1km at goal 10k pace with two minute easy/jog recovery).
Longer runs
If 10k is the furthest you regularly run, it’s a good idea to build up your weekend run to go further than you’ll need to run on the day. This has both physical and mental benefits. By running further than 10k, you’ll boost your confidence and feel more able to run your goal time. But it will also improve your aerobic endurance and help build the stamina you’ll need on race day. Aim to build up to around 90 minutes to 2 hours as a long run.
Faster 10K race day strategy
Before the race
On race morning, your goals are to prepare your body and mind to run well. Have your usual pre-run breakfast and give yourself plenty of time to get to the start line. Doing a pre-race warm-up can help your mentally and physically get ready to run hard.
Remember that running your goal time is going to be difficult and you’re going to have to push hard to finish in the time you want, but you have trained for this and you can do it.
During the race
It’s important to get your pacing right from the start. Set off too fast and you’ll hit halfway with jelly legs, be out of breath and unable to hold your pace. But start off too slow and you won’t have the time to catch valuable lost seconds back up again. This is why you’ve practiced your pace in training.
Luckily, there should be less congestion closer to the start than with the shorter races. This should help you get into the rhythm of your target pace more easily. Try to ignore what the runners around you are doing and run your own pace.
Once you’re settled into your rhythm, break the 10K down into 10x1km or 6x1mile. Focus only on hitting your desired time for each unit. Mentally tick them off.
If you feel OK in the last kilometre or two, feel free to nudge your pace a little. Only do this if you’re sure that you can maintain that faster tempo to the finish line.
You can also consider a sprint finish if your legs are feeling up to it. Knowing the moment to time a sprint finish comes with practice, but is usually within the last 200m-600m. Again, err on the side of caution until you know how your body races. it’s far better to maintain a consistent pace and set a new PB by a couple of seconds than to go for glory, peak too early and miss your sought-after time.
