Can i run 10k

It is possible that your pace will slow when running the longer distance. You can use a pace per mile chart to estimate how long it will take to finish your 10K race. Maybe you've run a 10K race before and you're hoping to improve your time. Following a training schedule that incorporates speed work is crucial to improving your time.

Speed workouts such as mile repeats, tempo runs , or hill repeats can help you shave seconds or even minutes off your time. You can also make changes to your racing strategy to improve your 10K time. There are specific methods you can learn to finish races faster. If you join a running group or train with a coach, you can practice these techniques so that they become second nature by race day. If you're running your first 10K, don't focus too much on the finishing time. Instead, focus on enjoying yourself, taking in the moments of the race, and finishing the course.

Give yourself credit for completing your training and crossing the finish line. From here, you can improve your time for the next race.

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These choices will be signaled globally to our partners and will not affect browsing data. We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. How to make the transition from 5K to 10K in eight simple steps. Take rest days Training for a 10K can be achieved with three to four training sessions a week. Cross-train Integrating a different form of cardio workout into your training plan is not only a great way to keep your training plan interesting and fun but will also give your leg muscles time to recover.

Do one long run a week Ensure you fit in one long run a week, building up to the longest one before you taper at the end of your training plan.

Do a threshold session once a week Integrating threshold sessions also known as interval training into your plan is another fantastic way of building up your endurance, while preparing the body to run faster for longer. Set yourself a goal Setting yourself a goal is a great way to ensure you commit to your training plan.

Magazine About Contact Advertise. If you're looking to make the jump from 5Ks to 10Ks, here are some of the most common training mistakes new runners make, and how you can avoid them.

Most relatively healthy individuals can complete a 5K race with minimal training time. According to running coach Art Ives, runners need to understand the importance of incorporating a progression of mileage into their 10K training programs. This progression takes place by slowly incorporating long runs—completed at a slower pace than you would usually—into the routine.

The strength in the tissues gained from lower-intensity running is really key. A runner should be able to complete a long run of 8 to 12 miles each week before taking on a 10K," he advises. Runners should increase mileage by up to 10 percent each week until they can run this distance consistently. Believe it or not, it's possible to "overtrain" for a 10K-distance race. According to Ives, this usually occurs when runners attempt to train too hard, too fast.

Make sure your goals are realistic, and have a good sense of your limitations. Along with your fitness level and training regimen, age and sex are factors to consider when it comes to average 10K times.

Below are the averages reported by RunRepeat in that you can use as signposts to determine roughly where you should be when starting out and what times you can strive to meet. If this is your first race, begin with lighter running sessions.

Slowly build up your endurance by increasing the length and intensity of your sessions. Play it safe, and avoid injury by stopping anytime you feel pain or exhaustion. Balance out your running sessions with lighter workouts such as yoga, tai chi, or swimming. During a 10K race, run at a pace you can maintain to prevent overexerting yourself too soon. Save your energy for the last part of the race. The average mile time for men running a 10K is a little under 9 minutes, whereas the average for women is about 10 minutes.

Beginners may take 12 to 15 minutes to finish a mile. Walkers who finish a mile every 15 to 20 minutes can complete a 10K in around 90 minutes to 2 hours. Incorporate a variety of running workouts to your routine and change it up often. Give yourself credit for completing a 10K run in the first place, no matter what your time is. Listen to your body and take rest days when needed.