How to Execute a Fast Final 10K in the Marathon
As you prepare for your next marathon, try these tried-and-true techniques to give yourself the best chance of closing out the final 10K well.
1. Run two 10K race efforts during the final 11 to 12 weeks of your marathon build-up in lieu of your normal tempo-based efforts.
These 10Ks during the marathon-specific prep of your training cycle will give you the opportunity for a quicker short tempo run, and a much needed competitive opportunity during a period in which most distance runners avoid racing. In addition, throwing in one to two shorter efforts during the build-up will enable you to utilize an energy system often ignored during marathon prep.
More: Train for a Marathon Using a 10K
2. Complete a 10K as the final 6.2 miles of one of your critical long runs four to seven weeks prior to your marathon.
This strategy will require a bit of planning, as you will need to execute 11 to 14 miles before the start of your 10K effort, but, when implemented properly, this workout can give you both the physiological and mental tools you need to move into the final stages of a marathon with confidence. Try to find a lower key local 10K in which you can arrive at the start five to six minutes in advance of the gun with few hassles, throw on your number, and move right into the final 6.2 miles of your normal long run.
More: How Long Should Your Long Runs Be During Marathon Training?
10K and 5K PRs During Marathon Prep
At ZAP Fitness we receive a lot of feedback from folks who achieve significant personal bests over 5K, 10K and other "shorter" distances during marathon training. This is a common occurrence for runners of all ages and abilities.
When executed properly, the overwhelming majority of long-distance runners benefit from running a larger volume of miles at a low to moderate intensity. This type of training has significantly positive effects in events such as 5K, 8K, 10K, 10 miles etc. If you train more aerobically and keep sessions performed at high intensity to the minority of your volume, breakthroughs occur far more frequently compared to running lower volume at higher intensities. If for no other reason than posting some quicker marks for yourself at these distances, implement one to two shorter races on your schedule before you complete 26.2.
More: How Much High-Intensity Training Do Runners Really Need?
Don't Race Marathons Only
Even outside the realm of marathon preparation, returning to the "basics" of a season of shorter races (such as 5Ks and 10Ks) to improve your economy, power and overall racing prowess is an excellent idea, and one that will enable you to continue improving in the marathon for years to come. One of the most common mistakes marathon runners make is moving from one marathon to another without ever taking a four to five month block of time away from the longer races.
Becoming a more effective 10K runner will not guarantee marathon success. In fact, the history of our sport is laden with exceptional 5K, 10K and even half marathon performances that have failed to yield similar performances over the marathon. Racing shorter distances such as the 10k, particularly during marathon prep, however, will undoubtedly give you some late-race tools your fellow competitors might lack.
More: 2 Tips to Make the Last 10K of Your Marathon Your Best
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