The 10K (6.2 miles) is a tough distance. It will also help you perform better on your training days leading up to the race by knowing that you have a goal time to look forward to.

Instead, runners should plan their training based on the muscle-fiber, energy-system, and nervous-system requirements of each race, which coincidentally happen to be very similar for all three distances.

Maintaining specificity is key. Please check your email to confirm your subscription and download your copy of injury prevention exercises for runners.
Privacy Policy Try to pick a runner in front of you and pass them, then give yourself a moment before picking another runner to attempt to pass. “This will help you determine what pace is good for your fitness level,” she says. So you've done a 5K? This means the 10K can be quite a painful race! For example, Moncourtois explains if you’re doing a 5K and your pace is 8:30 minutes per mile, you can decrease by 20 seconds for a 10K pace of 8:50 per mile. Once you feel like you have a comfortable mile-based pace, you can always use an online pace calculator to see what your projected race outcome will be. The closer in distance your past race result is to the race you want predicted, the more accurate it can be. Enter the distance and time for your recent race.
Ive been guilty of going out either too slow or too fast.

400m 600m 800m 1000m 1200m 1600m 3K 5K 8K 5 Mi 10K 15K 10 Mi 20K ½ Marathon Marathon 56 84 1:52 2:20 2:48 3:44 58 87 1:56 2:25 2:54 3:52 Running 5K non-stop is the first major milestone for almost all runners and one that sets the groundwork for all your future running. Your breathing gets a little easier, more even and you realize you're actually doing it. Curated running advice, news and perspectives for people who love to lace up. I truly like every distance (except marathon, which I have not attempted). Another great trick for figuring out your base training pace is to hit the track. And we won league. Hey, never underestimate the power of a familiar face to help keep you on track to that finish line! or Start out too slow and you might miss your goal time. It would be fun!

From there, the 5K and a 10K are a game of holding on and pushing hard through the, You will pace your best in a 5K or 10K race when you warm up well. Maybe I need to do that this year? The 5K and 10K are completely different when it comes to pacing. , You can calculate race pace using the best calculator you’ll ever use! Building slowly allows your body time to adapt slowly and reduces the risk of injury through overtraining. Lastly, as any runner knows, the mental battle is half the game. Our pace charts show what time a given pace will produce for six common race distances: 5K, 5 miles, 10K, 10 miles, half marathon, and marathon. You can leave the rest as the default. Subscribe for my weekly newsletter and receive a free download of injury prevention exercises for runners. The 5K course will produce many memorable PRs and along with the 10K course with its beautiful half-mile, the visible downhill finish will give many runners their much sought-after Peachtree Road Race qualifying time. The pace should feel hard at this point, but still within your abilities. First thing to note is that it’s totally normal for your pace to decrease as your miles increase. During a 10K race, run at a pace you can maintain to prevent overexerting yourself too soon. “Running slow some days will help prevent you from becoming burnt out and over training,” explains Moncourtois. And I’ve yet to race a 5K I was well-trained for. Your email address will not be published. Welcome to the guidebook to your healthiest life. What you need to know as a beginner runner. The natural progression from running a distance of 5K is to move up to a 10K. The average mile time for men running a 10K is a … It’s been YEARS since I raced a 5k. So if you’ve been training for a 5K and you input your 5K time from last weekend to see what your half marathon time can be, it’s not like you’ll be able to go out next weekend and run that half marathon time. You don’t want to be too conservative, so if you feel like you are off on an easy run, pick up the pace a bit. This year you have the choice of running in person OR virtually! The natural progression from running a distance of 5K is to move up to a 10K. Lastly, get your cheer squad together.

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