Training to run 10k requires a combination of running strength, running power, foot speed and high lactic tolerance. There isn’t any one workout that will maximize all of those running system. Doing cross training will ensure that all the different factors making a good stride is covered well. Examples of such cross training activities are biking, swimming and using an elliptical trainer.
Swimming believes or not is a very good exercise for running or any other sport of physicality. It is because it minimizes the gravity of impacts to the body. What does this mean exactly? Take a video of someone running and zoom in towards his ankle or lower extremities. Now, put that video on slow motion. Impacts of one’s body to the ground will be highlighted. You will see how much force our lower body receives every time it hits the earth especially if that is concrete ground. Being able to exert all these same effort from running in water is vital to someone’s longevity with the sport. You see, water provides us with buoyancy. With it gravity takes fewer tolls on our body. Being able to do swimming exercises for 30 or 40 minutes when you are feeling sluggish will make up minimizing lost time in training to run 10k. Making a video as stated above will make a solid advantage to a budding athlete. By taking advantage of technology, you can better perfect your technique more efficiently.
Speed training is another type of workout that maximizes running systems when training to run 10k. It is basically a run done in short to medium length repeats that are run in paces that run in race pace to an all out effort. Covering distances with this type of workout is exhausting our muscle limit thus improving it after every rest. The goal of this type of workout is to improve overall speed and the ability to maintain a quality pace for long distances.
Hill training should also be considered if one wants to finish strong on a competition. Training to run 10k on a hill is tough but the results are well worth the effort. The purpose of this very high intensity workout is to build your running strength, power and speed. Your pace during your workout is at nearly all out pace and is anaerobic in nature. The goal is to maximize your strength and power gains rather than improve endurance so the workout can be used for all distances from the mile to the marathon.
Hill workout is not only a great 10k specific workout but it is also an excellent training run to build and improve your lactate turn point. Pacing for this is to keep it as close to your current 10k pace as you can maintain. Training to run 10k, you need to develop your ability to not only maintain a quality pace but increase your pace during the final sprint to the finish. These workouts we have laid out will help develop your finishing kick and your ability to run at a hard pace when fatigued.