You would need to average 6:25 pace per mile. Let’s assume you want to run 20 minutes for the 5k (or use your own 5k goal – this still applies regardless of your 5k goals/pace). I am willing to bet that one mile time is significantly faster than you 5k goal/pr pace. If you were to run a mile as fast as you could, how much faster would you be able to run than your average 5k pace? What is the average pace per mile you need to run to break your 5k goal/pr?

Let’s use an example to demonstrate how this works in the 5k. This is the key to running a fast 5k or 10k. Speed endurance is your ability to hold a specific pace for an increasingly longer period of time. What do we mean by this? What is speed endurance? Most runners equate 5k and 10k training with speed work, but racing these distances has more to do with your aerobic strength and speed endurance than it does with absolute or pure speed. How Can I Improve My Speed in the 5k or 10k?įirst, we need to share a secret with you:

This article will provide you with concrete guidance, along with speed workouts for 5k and 10k that will have you crushing your PRs in no time. The smarter you train, the better your odds of achieving your goal. The 10k on the other hand is a blend of speed and endurance that requires running only a few seconds slower than 5k pace, yet for double the distance.īe off your pacing or fitness by only a fraction and the last two miles will be torture.Īs such, it’s important that you have a 5k or 10k training program designed to prepare your body for the exact physiological challenges of the race distance, teach your body and mind how to push through the tough parts of a race, and perfect a pacing strategy that allows you to run on the edge of your limits. While the race is over in just 20 to 30 minutes, toe the line unprepared and you’ll be suffering the second half of the race. The 5k requires you to run at close to maximum effort for 3.1 miles, which usually results in hitting the wall only 1.5 miles in. Whether you are a beginner looking for your first 5k training plan, or you are an advanced runner with a true love of running, not just a way to lose weight, you are going to need to follow some kind of training schedule to get you ready to race.ĭespite being “short” from a distance runner’s standpoint, the 5k and 10k are difficult race distances to master.

Download 10k marathon in miles