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20120528181759-sunnysharmaa

Sunny S asked the question in Run a 5k in less than 25 mins

10 kms in 50 mins

How should I train myself to run a 10 kms in 50 mins or less on a surface. Please suggest.

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Answers (4)

The best way of training for that sort of distance is just to run it - fast! Fartlek training is good because 10k is a 'short' distance to run; you need to be running pretty much full-on from the work go IMHO.

I'd suggest some 1 - 1.5hr runs with sprint intervals in them, then lower the distance but up the speed. For a 10k you want to be finishing the last 1km pretty much flat out.

Sports-iqsilver Barry B answered Comment

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I have done it for the first time, so no big suggestions just run and run and run. Maybe try 5km under 22 or 23 minutes and then add 1km per 2-3 weeks in the same time.

Sports-iqsilver Petr P answered Comment

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Are you just starting to run?  Because if you are and you attempt a 22min 5k run call the paramedics before hand and make sure they have been dispatched.  That is a 8.14mph pace for 22min straight.  I would suggest a lot slower pace and gradually build your speed/time for your 5km and you will know when you are ready to tackle the 10km.

Sports-iqsilver Greg S answered Comment

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Sorry my math is wrong, your average pace would have to be 8.45mph pace.

Sports-iqsilver Greg S answered Comment

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