Table of Contents
How do I complete 10km in 1 hour?
Here are my 3 favorite forms of speed work to smash your 10k in one hour target:
- Tempo Runs. Tempo runs are similar to your regular runs, but with an interesting spin.
- Fartleks. Dumb name, fun workout.
- Interval Training. Interval training is like Fartleks, but more structured.
How do I train to run 10K in an hour?
If you are aiming to complete the 10k in under an hour you will probably need to train for 5 – 6 hours per week. If you are likely to take more than an hour you should aim to train for around 4 hours per week. It is very important that you warm up for all training sessions and cool down afterwards.
How can I improve my 10K speed?
8 ways to smash your 10km PB
- Increase your weekly mileage by 10-20 percent.
- Spend more time training at threshold pace.
- Build your speed and running economy with intervals.
- Practise your goal race pace.
- Do a long run each week to build stamina.
- Pick your race wisely.
- Position yourself well on the course.
How can I train to run 10K faster?
Here are a few tips for gearing up to run a fast 10K:
- Incorporate specific speed work: Interval training is key when trying to increase your speed over 10K.
- Example workouts:
- Maintain endurance:
- Understand pacing:
- Avoid overtraining:
- Pick a potential PB course:
- Taper, taper, taper:
How many calories burned running 10km?
Broadly speaking, the estimate of 62 calories per kilometre is more like a minimum of what you can expect to burn while running if you weigh 50-60kg. If you’re around 90-100kg, or working very hard to run fast, into the wind, or up hills, it’ll be more like 80-100 calories per kilometre.
How many times a week should I run 10K?
If you want to improve, don’t race too often: with a solid training background, you can safely race up to once every three weeks, and perhaps even every fortnight for a limited period.
How can I improve my 10k speed?
What should I do the week before a 10K?
Eat a diet rich in fruits, vegetables and complex carbohydrates the week before a 10K race. Runners tend to cut back on protein and fat and eat more carbohydrates the week of the race to boost glycogen storage. On training days with more intense running, eat smaller, more frequent meals.
How long does it take to train to run a 10K?
The program includes three running days, two optional cross-training workouts and rest days per week, to allow your body to acclimate and quickly progress week to week. It begins with 30-40 minutes and builds to 40-60 minutes preparing you to successfully run the 10K race.
How long does it take to run 10 kilometers?
Ten kilometers equals 6.2 miles, and well-trained runners can achieve a pace of approximately seven minutes per mile. However, average or casual runners will probably take 10 to 14 minutes per mile.
What is the Best 10K run program for me?
The Intermediate 10K Run Program is best suited for those who have been running at least 3-4 times per week for 45-50 minutes. If you are running less, consider the Beginner 10K Run Program and build your way up.
What activities can I do to prepare for a 10K?
Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The Advanced 10K Run Program is best suited for those who have been running at least 4 times per week for 50-60 minutes for at least one year and have run a 10K.