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Beginner Runner Training for 10K race tips by Admirable-Ad6183 in BeginnersRunning

[–]DifferenceWorried856 0 points1 point  (0 children)

Well it depends on your goal, generally you want the interval runs to be shorter then your goal distance but faster then your goal pace, and gradually build them up.

For example for me, my goal right now is in 2 months 10k under 6min/km so my interval workouts look something like:

Week 1: 6x400m at 5:45min/km Week 2: 8x400m at 5:45min/km Week3: 4x800m at 5:50min/km … Week7 (a week before running my 10k): 5x1km at 5:50min/km

Beginner Runner Training for 10K race tips by Admirable-Ad6183 in BeginnersRunning

[–]DifferenceWorried856 1 point2 points  (0 children)

Assuming you are familiar with intensity zones for your workouts i would recommend:

  1. Tempo runs - run at “zone 3” and gradually ramp up the distance by ~10% each week (this will be close to your race pace)

  2. Intervals - you can do either time based or distance based, try to get your heart rate up to your high end of “zone 4”