10 Ways to Improve Your 10-K
by David Vigh

Workout No. 1: A 5-K race at your goal 10-K pace. Benefit: Raises VO2 max and economy, gives you confidence that you can set a new PB.

Workout No. 2: Warm up by jogging easily for 10 minutes, and then run 1200-metre work intervals at your current 5-K race pace. Jog easily during recovery periods, and let each recovery last about a minute less than the amount of time required to complete the 1200-metre work interval. As with all interval sessions, don't let the total work-interval distance add up to more than 10 per cent of your weekly mileage (Example: You run 30 miles per week. Since 10% X 30 = 3 miles, or 4800 meters, you can ramble through four 1200-metre intervals per workout). Benefit: Heightens VO2 max, makes 10-K pace feel easier.

Workout No. 3: Mark out a 10-kilometre route over terrain you'd like to run on, or simply use the 10-K course used for a local race. Warm up by jogging for 10 minutes, and then sizzle through the full 10-K route, alternating 2- to 3- minute bouts at what feels like goal 10-K pace with 60- to 90-second jog- recoveries. Benefit: Teaches you that you can handle a 10K at high intensity and that you can run well even when you start to become fatigued.

Workout No. 4: Warm up with 10 minutes of easy running, and then cruise through one mile on the track at a tempo about 10 seconds (per mile) slower than your current-best 10-K race speed. Jog for just two minutes, and then scamper through a second mile at 10K pace. Jog easily for two more minutes, and then blast through a final mile about 10 seconds faster than 10K velocity. Warm down with a one-mile jog, and it's over! Benefit: Gives your 'lactate threshold' a shot in the arm, which will make 10-K race pace feel much more comfortable.

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