7 Workouts to Run Your 10K PR

The 10K can be a vexing event for all levels because to achieve success beyond just finishing the race requires a marriage of speed and endurance that comes from 10K-specific training, which should start 6 to 8 weeks from your goal race. The period prior to this 6 to 8 weeks should be spend building your base. The duration of the base-building period depends on your level; beginners should spend 8 to 10 weeks building the strength and endurance necessary to complete the race-specific workouts, whereas more experienced runners generally need 4 to 6 weeks.

The following workouts are intended for the race-specific portion of your training. Complete a dynamic warm-up routine and run for at least 10 to 15 minutes before you start a faster workout to help you warm up properly. After you finish the repetitions, run for another 10 to 15 minutes to cool down.

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