10K Training And Running
Tips For Achieving Your
Peak 10K Racing Fitness

The 10K training approach is a bit different than the 5K. While just about anyone can hop in a 5K, the 10K, 6.2 mile, race is the race for those in good shape and is not to be taken lightly.

If a runner can run a 10K without any recovery problems, then running a marathon is attainable just by making some modifications and adjustments to your running workouts. Also the 10K is a good distance to learn about threshold pace which is important for any competitive runner.

10K Training Tip # 1:

Rhythm is very important in the 10K race. I like to call it the zone. A great training running workout to get in the zone is to warm up and then run at your 10K race pace for 2 miles, followed by a sufficient warm down. You can do this either on the track, or on the road which would simulate race conditions even more. You can go up to 3 miles on this workout.

10K Training Tip # 2:

Long runs are important in any 10K distance running schedule. Getting in two 12 mile runs every month will boost your endurance and will provide excellent strength to help with fatigue during the race.

10K Training Tip # 3:

Another great workout on your regular training course is to do a fartlek workout. This fartlek workout is a more structured one, but stimulates the race and is an excellent addition to any 10K running plan.

Fartlek workout:

1. Warm up for 10-15 minutes.
2. Then run 5 minutes... a little faster then your 10K race pace.
3. Recover for 2 minutes.
4. Run 10 minutes at your 10K race pace.
5. Recover for 3 minutes.
6. Run 5 minutes a little faster than your current 10K race pace.

You can also practice your kick at the end of the last 5 minutes. Warm down... congratulations, you've just simulated a 10K!