You might think 10KMs isn’t a long distance & well you’re right, it’s a relatively short one if you compare it to a half marathon or a full marathon race. But with a 10KM race, training & running it is a different story compared to other races.
When training for a 10KM race it’s more about speed work, and being able to maintain that speed for a given amount of time. There’s quite a few different ways I train for this:
- Going for track sessions
- Hill sprints
- 5KM fast pace runs
- And interval training
All of these are a great way to train for a 10KM race & I’d definitely recommend it if you want to run a 10KM race in a fast time.
Track sessions is probably one of my favourites, it’s tough but one of the most rewarding sessions you can do, which helps you work on your speed & endurance at the same time. The best way to start would be running the Yasso 800s, which is running 800 metres at a fast pace, followed by a 400 metre rest lap. Repeat this as many times as you can in one session.
Hill sprints, can be a tough session too. The aim of it is to sprint up a hill as fast as you can till you reach the top, & walk back down to the bottom taking a bit of a breather & repeat as many times as you can. This will help you work on the strength of your legs, & build up the muscles you need to run at a fast pace on race day.
5KM fast pace runs is simple. You run at a fast pace that you’re comfortable with continuously for 5KMs without stopping. This will help you build up the endurance levels you need to run at a fast pace for a duration of time.
And finally interval training, with this it might be best to do this on a treadmill at home or at a gym. But you can do this outside too. How it works is, you run as fast as you can for 30 seconds then rest 30 seconds & repeat! This is great for speed work & endurance again.
To be honest all of these sessions are great ways for working on your speed & endurance. But one key thing you need to do is to stretch properly before & after running. Without stretching properly, it can easily lead to injuries especially your hamstrings when you’re doing speed work, and believe me I’ve learnt the hard way about this.
The Shake It® Team