That means going slightly slower than your 5K pace. “For those who can cover 10K in 40 minutes or less, you want to do longer chunks-maybe 1K or 2K intervals throughout two or three miles of work-at threshold effort,” says Anzures. (Do those repetitions on hills to up the intensity and help you get more power from every step.) “Runners aiming to finish in around an hour should do speed work that taps into your mile pace for shorter reps of 100 to 400 meters,” says Anzures. To strengthen your running economy, or your ability to run faster while using less energy, you’ll have to pick up the pace. “Whether you're doing a hard long run or just spending time on your feet, the long run is very important to increase your aerobic ability.” “Don’t neglect the long run!” says Scott. “Every other week is enough to maintain your aerobic system,” he explains.Ī 10K race is a mostly aerobic effort, meaning your hearts and lungs are able to keep up with the oxygen demands of your muscles. And you don’t want to do that super long run every week.
Runners who are used to higher mileage wouldn’t want to go longer than 18 miles or two hours,” he says, referring to your max distance long run. “Closer to the race, you can incorporate faster paces in the second half of those long runs, closer to what you think your race pace intensity might be. six miles or 60 minutes, in your long run training, says Anzures. How to Find and Fine-Tune Your Race Pacesįor lower volume runners, you want to at least cover the race distance, a.k.a.
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