Training Plan To Run A Faster 10k

The 10k is a popular distance to run among long-distance runners. Whether you are competing in a race, or just running by yourself, runners are always trying to lower times and set new personal bests. Several factors may influence an improved 10k time, including maximized oxygen efficiency and running stride. Modifying your training plan to include new techniques will help you shave time off your typical 10k run and reach your personal best.

Step 1

Run uphill to build strength and power in your stride, suggests Men's Fitness UK. Running uphill will create explosive movements from your hamstrings, calves and glutes, and cause your feet to make contact with the ground under your center of gravity. Run hills twice per week to help perfect your form.

Step 2

Map out a 10k course on whichever surface you prefer. Jog for 10 minutes, then while running your 10k pace, alternate 2 to 3 minutes of running with 60 to 90 seconds of recovery jogging, according to the Peak Performance website. This will help you perform your 10k at a higher intensity level and you will be able to continue running after you are fatigued.

Step 3

Warm up your muscles with a light jog for 5 minutes, then run 800 meter intervals at the same pace you currently run the 5k. Do not extend your recovery jog beyond the time it took you to run the 800 meters. Continue alternating for 10 kilometers. This exercise will boost your VO2 max, or maximum aerobic capacity.

Step 4

Warm up with a light jog, then run 400 meter intervals. Determine how fast you would run the 400 meter at your current 5k speed, then run this distance about 4 seconds faster than that. Jog for recovery in between sets until you are ready for the 400 meters again. Continue on for 10 kilometers. This exercise will increase your foot speed.

Tips and Warnings

Perform the exercise from each step on different days as part of your overall 10k training plan. Listen to your body and rest when necessary, even if you were supposed to run that day. Breathe naturally as you run, even if that means you breathe in and out through your mouth.