The 10K is a short race that requires speed and some endurance. 99% of runners have no problem completing a 10K race and their only problem is they can’t do it fast enough.
To increase your 10K running speed, you need to follow a training plan that is designed to make you run faster. The training plan should consist of Increasing the distance of your weekly mileage, adding speed works to your training, doing strength training exercise and a longer long run.
Increase weekly mileage to run a faster 10K
If you have been running 20 miles a week, you need to think of increasing your distance to 30 miles or even 40 miles depending on how much improvement you are seeking. There is a direct correlation between the amount of weekly mileage and running speed. Kenyan runners are known as the fastest runners in the world. One explanation as to why they run faster than other people is they cover more kilometers per week than runners in USA and Europe. It is simple, get out of your comfort zone and run more. The more you run the faster you will get.
Strength Training for 10K race
When training for a 10k, it can also be helpful to workout at a gym. Adding cross training to your regimen can strengthen other muscles, and give your other muscle groups time to repair.This extra gym training will give your leg muscles power to run faster and longer.There is no doubt, the weaker your muscles the slower you will run. The gym is not the only place to build strength, you can achieve good result by doing good old fashioned home workouts like push ups, squats, calf raises and pull ups. See. Gym exercises to make you run faster.
Run Hills to Get Better at 10K
Another good option for building physical strength is running hills. Hills challenge your body to work harder. The harder the body works the more it adapts to the habit of running at high intensity. Find a good challenging hill and do 8 repeats. Run up at top speed and then jog down.
Train with a faster runner
Try and find someone in your club or perhaps a running partner that’s just that little bit quicker than what you are over 10 kilometers.
Try and stick to this person as closely as possible when running. However you still need to run your own pace, so if their pace is too fast drop back a little, but try keeping them in sight.
Speed work for 10k Training
Many people use interval training to get prepared for a 10K run. This type of training involves doing several repetitions of short and long distance runs. As an example you will run a lap at a very fast pace and then have a short rest in between the runs. This will increase your speed and it will help you prepare for the 10K run. You can do a walk between laps or you can do short jog, but the point is to keep things going for several reps.
The long run
They say the long run is the most important part of any training. The reason being, it is a good indicator of whether you have what it takes to finish a race. A good long run for a 10K race is anywhere between 8 – 10K. If you dream of improving you finishing time you will need to go above these distances. Aim to do long runs of 12 – 15K.
Don’t feel the temptation to going back to the days when running was slow and easy. Running at a fast pace will feel painful at first but keep at it. As you get more races under your belt, you will feel older and wiser to the whole process. Figure out what it takes, and nothing will stop you.
Two other aspects that can play significant roles in your running performance are maintaining great nutrition, rest and stretching your muscles after your workouts. But the most important thing is sticking to a running schedule that increases your endurance and stamina.
Follow this advice/tips and you will soon be graduating to running half marathon. Hope to hear from you when you happily register for your first half marathon.