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![]() Do a set of five 1km reps with two or three minutes of rest in between. ![]() “Interval sessions can also give you information about what you might be able to sustain in a tempo session. I do five with only a minute’s recovery, then a five-minute recovery, and then I would do another five off a minute. ![]() I have a session that I’ve done over the years of ten 800m efforts. “If you haven’t run quicker than the speed you’re trying to race at, that’s going to make it tough. Pavey stresses the importance of the third pillar of 10K training – the interval session. When I made the Sydney Olympics I was running the 5K, but I was only doing one intervals session a week and one tempo as the quality work – the tempo was the really serious part of my training and gave me that sustained speed.” You’re working on your sustained endurance at a fast pace and that’s really really key to good running. Your tempo run is where you warm up, then run a bit slower than race pace but comfortably hard for 15 or 20 minutes. “Your long run is where you’re running further than your race distance. “As you get more advanced you have to think about the key things in your training week which are your long run, your tempo run and your interval session. “If you’re a beginner it’s just about getting consistent running in and being able to run continuously,” says Pavey. So on a running trip to Pavey’s home turf in Devon as part of the launch for Saucony’s Triumph ISO 5 and Guide ISO 2, we weren’t going to miss the opportunity to ask her for her advice on training for a 10K. Jo Pavey is UK athletics royalty, a five-time Olympian currently in training to qualify for her sixth Games, having astounded the sporting world when she won gold in the 10,000m at the 2014 European World Championships at the age of 40. Jo Pavey’s Training And Racing Advice For A 10K How To Warm Up For A Run And Cool Down Afterwards.Mo Farah’s Top 10 Tips For Running A 10K Race.Even so, if you’d like to impress at the event try this six-week plan to set you up for race day. One of the great things about a 10K race is that if you are a regular runner – two to three times a week – you can jump into a race at a moment’s notice. 12-Week 10K Training Plan For A PBįor more experienced athletes looking to smash their 10K PB, we’ve enlisted running coach Ed Kerry ( .uk) for a plan that contains a mix of sessions to ensure you have the speed and endurance to fly through the race. Having 16 weeks available means you should be able to go from couch to 10K, but it’s best if you can already run 1.6km continuously. Our second plan is aimed at beginners who have given themselves more time to train ahead of the 10K. This ten-week plan is aimed at people with little running experience who can run a mile (1.6km) continuously. We have two 10K training plans for people who are just looking to complete the race, perhaps through a mixture of walking and running. We can help whether this is your very first 10K, in which case a PB is guaranteed and you’re more focused on building the fitness required to complete the distance comfortably, or your tenth, so you’re all about getting faster to set a new PB.ġ0K Training Plans 10-Week 10K Training Plan For Beginners In summary, 10Ks are great, and we want to help you run your best one with training plans for all levels and plenty of tips. You also recover far more quickly from a 10K than a longer race, so you can do more of them without putting your body under undue strain. They’re often cheap to enter or if you get a place through a charity, the fundraising target will be much smaller than for a marathon place. There are 10K running events available to enter practically every weekend. And, of course, you also have to run a half marathon or a marathon, which is a long old way. It’s certainly a far more accessible distance than a half marathon or marathon, which require many months of training, plus a nutrition strategy for the day. While it’s double the distance, if you already have the fitness to run 5K, it’s not as hard as you might imagine to push on to 10K. If you’ve started running and reached the first milestone of completing a 5K, then setting your sights on 10K is a great next step.
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