Need 10K training help

Amy_B

I am running my first 10K on June 5. I did my longest run ever today, which was 6.15 miles in 1:01:38. My goal is to finish the 10K in under 1 hour. What's the best way to accomplish that with the month I have left to train? Should I just keep running that distance and see how fast I can get, or should I do some intervals (preferably on the treadmill)? I ran the 6 miles outside, but I like doing intervals on the treadmill since it's a bit simpler. If it's to do intervals, what speeds? I did 6.0-10.0 the other day for 28 minutes. Thanks!

geekyjen

I've been reading about increasing your speed and besides just running it sounds like strengthening exercises can really help. I have come across several articles that suggest running on hills and doing leg exercises (squats, etc) to build up the muscles. Once your muscles are stronger your body will naturally increase stride length and speed. Good luck!

DrBorkBork

the cool running site has a good training program for all distances and levels of runners

here's the 10k page, just pick your level:

http://www.coolrunning.com/engine/2/2_4/145.shtml

Amy_B

Thanks!