How To Train For A 10K Run, With Running Pace Chart
A 10K race is one of the harder races on your body. Typical times for non-professional runners range from 30 to 60 minutes and are close to your individual anaerobic threshold, or the pace at which you can run for 60 minutes without a loss in performance.
Since you will be putting a lot of stress on your body by running at the limit of your capabilities, it can be helpful to know what running pace you can sustain for 10K.
New to longer runs?
Preparing for a 10K doesn’t need to be hard or take a long time. In fact, it’s possible to prepare for it in as little as two weeks! Get all the info in our article >> How to Prepare for a 10K Run <<.
Running at the Limit of Your Capabilities? A Lactate Test Helps
One way of determining this limit is to do a lactate test in a lab. This not only defines your training zones but also includes a sports medical exam. Unfortunately, the values achieved on the treadmill don’t always transfer to running outdoors. Plus, the test – if performed regularly – is rather expensive.
All you need to estimate your individual anaerobic threshold is a stopwatch, a flat place to run, and some motivation.
Here’s How to Estimate Your Anaerobic Threshold:Warm up for 10 to 15 minutes. Start slow and finish…
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