What zone should you run a 10K in?

Pace Zone 7: Gray Zone 3 Pace Zone 7 corresponds to roughly 10K to 5K race pace for most runners.

Is 10km in 45 minutes good?

The key ingredient to a sub 45 minute 10km run is being able to sustain a pace of at least 4:30 min/km (or 7:14 min/mile) for 45 minutes. By far the best way to improve your running speed is through interval training. If that is too much for you, consider 800m at 4:30 min/ km, and 800m of slow jogging / walking.

How many months does it take to train for a 10K?

Beginner Runners Most newbie runners can get half-marathon ready in 3-4 months ; if you have already been jogging, run/walking, or completed shorter distance events like a 5k or 10k, you can likely get ready in 3 months (12 weeks).

How many calories does a 10k run burn?

7. 10K eats calories. The average runner burns 100 calories per mile (depending on height and weight) so chances are you’ll burn over 600 calories, that’s 2 iced doughnuts!??

How fast is a fast 10k?

The very fastest runners can complete a 10k between 30-40 minutes, which works out to a 4:50-minute-mile pace to a 6:30-minute-mile pace. Right now, the fastest 10k road race time for men is 26:24, set by Rhonex Kipruto of Kenya.

What is the 10K training program?

You should be running… This 10K Training Program is for Advanced runners, those individuals who compete regularly in races up to 10K or beyond and who want to… This program is designed for those training to walk a 10K, or 6.2 mile, race. It is currently not offered in an interactive version…

What is a 10K speed run?

The 10K is one of the most popular distances to race in the world. The training calls for a combination of speed and endurance. That means you’ll get to run Long Runs that challenge you. And you’ll run Speed Runs that excite you.

What is a good 10K goal pace for beginners?

Take your 5K time, double it, add 90-120sec, and that will give you an approximate 10K goal pace to shoot for during the program. For instance, a 20min 5K runner would double this time (40min), and add two-minutes to establish a goal pace of around 42min. Faster runners may be able to race a 10K closer to the ‘plus-90sec’ mark.

How far in advance should I train for a 10K?

You are in control of what you put into the program and therefore what you get out of it. Our recommendation: Plan on training for at least 4 weeks before the 10K so you can comfortably run and complete the programmed workouts. We’ll meet you on the starting line!