How fast running 10k

Here running coach and PT Laura Fountain reveals what you need to do Find out how you can take part in Wings for Life World Run and support spinal cord injury research. Marathon training: Everything you need to know Long-distance pro Sonia Samuels runs through some …. Read Story. Increase your weekly mileage by percent. How much mileage you do each week in training for a fast 10km will differ from runner to runner, and will depend on what your average week looks like right now.

These should include some form of speed work, a tempo run and a longer run to build endurance. Spend more time training at threshold pace. You would need a treadmill hooked up to some serious lab equipment and blood tests to determine your true lactate threshold. Instead you can estimate it. Build up the amount of time you train at your threshold pace for during your training cycle. Over the course of three weeks, your progression might look something like this:.

Include at least one mile of easy running before and after the sessions above. Build your speed and running economy with intervals. Practising holding onto a fast pace will help you to develop mental grit.

Learn about 10 stretches that can help keep runners performing well in…. Regular running may reduce the risk of certain conditions and improve health in other ways. Here, learn about tips, risks, benefits, and more. We review 8 of the best heart rate monitoring watches for quality, accuracy, and extra features.

Learn more about heart rate monitoring watches for…. Various strategies can help a person improve…. What is the average 10K run time? Factors that may influence timing. Average times by age and sex. Age in years Averages for males Averages for females 0—15 16—19 20—24 25—29 30—34 35—39 40—44 45—49 50—54 55—59 60—64 65—99 How to improve run times. Training for a 10K. Scientists identify new cause of vascular injury in type 2 diabetes.

Adolescent depression: Could school screening help? Related Coverage. More challenging courses that include lots of hills, like Bolder Boulder , an annual Memorial Day race at high altitude in Colorado, will typically yield slower times than a flat, sea-level course.

In order to improve your 10K race time, there are several things you can do during training. Contrary to what you might think, scaling back your mileage can actually help improve your race time, according to the American Council on Exercise ACE. If you're a conditioned distance runner, you may want to trade some of your longer runs for workouts focused on building your speed.

Try several different running workouts , including interval training, tempo runs and hill training. Speed work will help improve your fitness and performance, challenging your cardiovascular system. However, don't perform speed work more than once a week, since it's high intensity and presents a greater risk of injury. Make sure to take at least one rest day a week in order to give your muscles proper time to rebuild and get stronger. Stacking on too much exercise can lead to injury and overtraining.

On your rest days , you can perform some stretches or foam roll to further facilitate recovery. The average woman takes a little longer: is the median time, or a mile pace.

That range covers paces from 8-minute-mile pace to a mile pace respectively. The very fastest runners can complete a 10k between minutes, which works out to a minute-mile pace to a minute-mile pace. Right now, the fastest 10k road race time for men is , set by Rhonex Kipruto of Kenya. If training has been going especially well, you could aim to get under 55 minutes for an even time. This will give you a good idea of what time to expect. Remember, though, that these are just estimates.

There are several variables that will impact your race time. Some people have builds that are more conducive to running while other builds are great for lifting weights and strength training. Second, the weather and terrain for your race will play a huge role. Similarly, if the weather is blazing hot or super cold, this will impact your time.

Finally, training and dealing with injuries will impact your time. But if you trained well , got in lots of mile runs, did some speedwork, trained in different types of weather to be prepared, and so forth, you can have higher expectations. Training injuries will, or course, slow you down. Proper recovery takes time. Be easy on yourself if this is the case.