Running 10k.

luckycolt10

Hi there. I just ran my first 10k but my time was about 65 minutes. What is the best way to improve my time without injuring myself? I run 3 times a week. Should I just increase speed slowly each run? each week? Once every two weeks? Thanks,

moustache_flavored_lube

First of all not a bad time for a first time 10K.

You will want to add several different types of work all which will help in different ways.

1) keep increasing your long run on the weekends improving your endurance will help you not feel tired at the end of 10K
2) Add interval speed work fartleks, Tabata intervals, strides (all out springs at the end of your longer runs), hill repeats
3) Add tempo work these are long intervals or medium runs that are at your goal race pace

Take an easy day after speed work it adds a lot of stress to your body.

moustache_flavored_lube

Here are some more ideas http://running.about.com/od/speedworkouts/Speed_Workouts_for_Runners.htm

iWaffle

Hi there. I just ran my first 10k but my time was about 65 minutes. What is the best way to improve my time without injuring myself? I run 3 times a week. Should I just increase speed slowly each run? each week? Once every two weeks? Thanks,

Don't worry about speed at all for now. Just work on increasing your distance and the amount of running you can do in a week. As your endurance level improves your speed will improve as a side-effect. Be careful with the speed. Running 3 miles at a 8:00 pace is so much harder on your body than running 15 miles at a 10:00 pace. Don't rush the speed and stay healthy. Just keep working on endurance.

How many miles are you running a week? How far do you normally go on your runs? Those are more important questions than speed.

Good time by the way. You did great.

moustache_flavored_lube

Hi there. I just ran my first 10k but my time was about 65 minutes. What is the best way to improve my time without injuring myself? I run 3 times a week. Should I just increase speed slowly each run? each week? Once every two weeks? Thanks,

Don't worry about speed at all for now. Just work on increasing your distance and the amount of running you can do in a week. As your endurance level improves your speed will improve as a side-effect. Be careful with the speed. Running 3 miles at a 8:00 pace is so much harder on your body than running 15 miles at a 10:00 pace. Don't rush the speed and stay healthy. Just keep working on endurance.

How many miles are you running a week? How far do you normally go on your runs? Those are more important questions than speed.

Good time by the way. You did great.

This is also solid advice if you build your aerobic fitness your times will slowly come down (without the hard speed work / anaerobic stuff)

It will be much slower though.

Getting injured will set you back so you gotta watch running two hard.

Take a look at the MAF (mafetone) system for a good idea of how to improve your aerobic fitness

SatchGallamax

I would also say add in some strength training if you can. I'm by no means an expert runner, but lifting weights has drastically improved my speed and endurance.

iWaffle

This is also solid advice if you build your aerobic fitness your times will slowly come down (without the hard speed work / anaerobic stuff)

It will be much slower though.

Getting injured will set you back so you gotta watch running two hard.

I think injury is a bigger concern for newer runners than anything else. If they get injured they're going to be put off from running and it's going to take even longer to reach their goals. That's honestly my main concern with doing speed work too soon. Personally I do little to no speed work. I just run how my body feels that day. It might be a tad slower this way but I think it's safer.

To address the OP's concerns I do 10k in about 54 minutes several times a week as regular workout. That's just the result of extending my running distance as I mentioned earlier. I'm currently doing about 25 miles a week.

Don't increase your distance by more than 10% a week just to be safe. Work up to this distance gradually and you'll have a more rewarding experience.

bluefox9er

Hi there. I just ran my first 10k but my time was about 65 minutes. What is the best way to improve my time without injuring myself? I run 3 times a week. Should I just increase speed slowly each run? each week? Once every two weeks? Thanks,

Don't worry about speed at all for now. Just work on increasing your distance and the amount of running you can do in a week. As your endurance level improves your speed will improve as a side-effect. Be careful with the speed. Running 3 miles at a 8:00 pace is so much harder on your body than running 15 miles at a 10:00 pace. Don't rush the speed and stay healthy. Just keep working on endurance.

How many miles are you running a week? How far do you normally go on your runs? Those are more important questions than speed.

Good time by the way. You did great.

I have been running 10k's for a couple of months now and have only managed to run it once syb 60 minutes. This advice is quoted for truth..I am more concerned about having the stamina to run longer distances than focus on a 'fast' 10k time, but my objectives are for longer distances than a 10k. I am hoping that I can get a little faster, i am a very slow runner, but I make sure I finish the distance.