10K race pace too slow? May be time to adjust your training

Adjusting your training pace can help you get faster at the 10K distance  Credit: Jack Atley/Allsport
If your current 10K race pace is the same as your training pace, this suggests two things: 1) that your normal training pace is too fast, and 2) that your race pace isn't fast enough.

How to adjust? Look at your training first. Start running more frequently and add as much as 2 miles to your weekly total each week until you're up to 30 miles a week. Aim for four runs of 4 to 6 miles and one run of around 8 miles.

And slow your training pace. The majority of your runs should be at a "conversational" pace; however, do one of your shorter runs each week at a faster training pace.

Now is the time for speedwork. Each week, in place of a short run, do a workout that includes 2 to 3 miles of running about a minute-per-mile faster than your "conversational" training pace.

Consider any or all of the following workouts (each one with a warm-up and cooldown): 3 x 1 mile, with 3 to 5 minutes' recovery between miles; 5 x 800 meters, with 3 minutes' recovery; 1 x 2 miles.

As final preparation for the 10K, test your newfound strength in one or two shorter road races (5K to 5 miles). Then you'll be ready. The week before your target race, taper your training so you'll be fresh and rested. Your time will come down, and you'll be on the road to consistently faster performances.

You've found your pace; now find a 10K in your area!


Discuss This Article