if that sounds like too much training, and this is your first 10k race, you might be more comfortable using one of the 10k programs designed for novice or intermediate runners. you should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. runs: the runs of 3-6 miles on mondays, thursdays and fridays are designed to be done at a comfortable pace. tempo runs: a tempo run is a continuous run with a buildup in the middle to near 10k race pace. you can do tempo runs almost anywhere: on the road, on trails or even on a track. run the 400s at about the pace you would run in a mile or 1500 race. interval training is best done on a track, but these workouts also can be done on a treadmill or on the road or on trails, by running hard approximately the length of time you would run a 400 on the track.
my usual warm-up is to jog a mile or two, sit down and stretch for 5-10 minutes, then run some easy strides (100 meters at near race pace). pace: this is the pace at which you expect to run the 10k. thus, “5 total/3 pace” means that in a 5-mile run, three of those miles should be done at your 10k race pace. and if that doesn’t work, you can always do a time trial at the suggested distance. a “3/1” workout is one in which you run the first three-fourths of the distance at a comfortable pace, then accelerate to near race pace over the last one quarter of the workout. subscribe to our mailing list for advice from hal, training tips, and updates on our programs and apps. whether pursuing general fitness, training for your first race, or trying to hit your next personal best, halhigdon.com connects millions of runners to hal’s books, training programs, and apps each year.
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