Running Speedwork Question / 10K Race

watters87
watters87 Posts: 48 Member
edited December 2024 in Fitness and Exercise
I have been running for a few months now, I completed a 5k race back in May in 27mins 33secs and have a 10k race this Sunday which I am hoping to complete in under 58 mins. Except for a few blister issues, I feel quite confident in terms of endurance and quite enjoy the long runs.

I know I need to work on speed though!

I was doing some hill sprints for a few weeks, but I just find it so hard to motivate myself to do this sort of training. Mostly because I think it involves running up and down the same stretch of road. I think I need to incorporate some interval training into my runs, but I'm not sure where to start in terms of how long and how hard each interval should be? I'm also unsure as to whether it is now too late to try a session before my race on Sunday?

Replies

  • watters87
    watters87 Posts: 48 Member
    Any advice would be greatly appreciated! Thanks.
  • brandyk77
    brandyk77 Posts: 605 Member
    You need to just race your 10k and work on more speed training for your next race. You will not get any return on training so late. Sorry
  • watters87
    watters87 Posts: 48 Member
    I thought as much. Do you think it would be detrimental though? And what would you recommend?
  • BrianSharpe
    BrianSharpe Posts: 9,247 Member
    At this point there's nothing you can do (other than perhaps injuring yourself) that will have any effect on your upcoming race. Based on your comment about "running for a few months now" I'd personally be more inclined to focus on building your aerobic base. Your speed will improve, to a degree, just from running more and running longer distances.

    Assuming you're running on the road you can randomly pick a pair of light posts while out for your run and sprint from one to the next - there, you've just started interval training. Or when you're out for a relatively slow run pick up the pace to closer to race pace for a block and then slow down again. It can be that simple.

    Check out runnersworld.com - they have lots of great ideas for speed work that you can incorporate into your workouts.
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