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Need 10K training help

Amy_B
Amy_B Posts: 2,317 Member
edited September 2024 in Fitness and Exercise
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!

Replies

  • geekyjen
    geekyjen Posts: 103 Member
    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
    DrBorkBork Posts: 4,099 Member
    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
    Amy_B Posts: 2,317 Member
    Thanks!
This discussion has been closed.

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