Sunny S asked the question in Run a 5k in less than 25 mins…
How should I train myself to run a 10 kms in 50 mins or less on a surface. Please suggest.
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.
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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.
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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.
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