Technical Tip-Trying To Run 10km In Under An Hour- Here Is A Guide on how to get there
By Ambassador & Adv. Run Coach Lydia Palmieri
Whether you’re new to running or just switching from long distance to faster pace running, setting your sights on a 60 minute 10k will give you new found motivation and provide your training with a powerful sense of purpose. So how do you crack a 10k in under an hour? Here are some pointers.
Go the distance
You’ll need to prepare both body and mind for running 10k in an hour and there’s no better way to do this than by covering the race distance comfortably in training. This means including one longer run into your schedule every week.
Long runs will enhance some of the key training adaptations needed for increased endurance, meaning that you’ll be able to run faster without fatiguing. You don’t however need to run super long if you’re training for 10k as this could leave you too fatigued to reap the benefits of your faster sessions. Don’t worry too much about the pace, the purpose should simply be to spend some time on your feet. This can be a great confidence booster so you know that on race day you can go the distance.
Sharpen up with a 5km
If you’re looking to nudge your 10k personal best down to 60 minutes then you’ll need to train at a variety of paces, including some running at slightly faster than your 10k race pace. A great way to include some slightly faster running, one or two 5k races into your training program.
Running a local 5k such as Parkrun is also a useful way to gain race experience over a shorter distance before the main event. Not only will this give you some feedback as to how your training is progressing and your current fitness levels, but it will also allow you to practice key aspects of your pre-race routine including fuelling.
Get familiar with race pace
A 60 minute 10k equates to 6:00/km pace. Although this pace may look a little daunting, don’t let it scare you. Like anything, the more you practice it, the more comfortable and confident you will become with it. Try including some running at this pace at least once a week. Interval training is a really effective way of doing race pace specific work as the recoveries between repetitions enable you to maintain that pace.
Complement your running with some cross training
Cross training is a great way of doing some additional aerobic work without the impact. By adding a cross training workout into your weekly mix you can reduce your risk of sustaining an overuse injury, strengthen alternative muscle groups that are not predominantly used when running and increase your aerobic fitness.
All these elements of training are what make up our Running Divas programs. We take the hard work out of your training!