How can I train to run a sub-45 minute 10k?
4 min read
Asked by: Ebony White
Is a sub 45 minute 10K good?
If your current 10k race time is between 50 and 60 minutes then you may be ready to run a sub-45 minute 10k. What is this? The median time it takes a person to run a 10k is between 56 and 64 minutes. If you’re able to run a 10k in between 43 to 50 minutes, you’re in excellent health!
How long do I need to train to run 10km?
Some people could be 10K-ready in a little as six weeks, others might take three months. If you’ve been running consistently, you should be able to get race-ready in eight weeks, says Andrew Simmons, USATF-certified running coach, TrainingPeaks ambassador, and co-founder of Lifelong Endurance.
How do I improve my 10K running time?
Summary
- Increase your weekly mileage by 10-20 percent.
- Spend more time training at threshold pace.
- Build your speed and running economy with intervals.
- Practise your goal race pace.
- Do a long run each week to build stamina.
- Pick a racing environment that suits your mindset.
- Think about the terrain.
What is a good 10K time by age?
What are average 10k times based on age and gender?
| Age Group | Men | Women |
|---|---|---|
| 25-29 | 53:31 | 1:02:25 |
| 30-34 | 54:21 | 1:02:31 |
| 35-39 | 54:27 | 1:02:19 |
| 40-44 | 53:31 | 1:02:37 |
How hard is a 45 minute 10k?
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.
What is a decent 10k time?
On average, casual runners are usually able to finish a 10k race in 50 to 70 minutes. The median time it takes a person to run a 10k is between 56 and 64 minutes. Someone who is an avid runner in excellent health could expect to finish a 10k in about 43 to 50 minutes.
What should I eat when training for a 10K?
Your 10K nutrition plan should still focus on eating the healthiest options – wholemeal bread and pasta, steamed vegetables instead of stir-fries, low fat options for spreads and yogurts, chicken and fish in preference to red meat.
What should you eat before a 10K run?
Keep fat content moderate to avoid intestinal discomfort during the race. Examples of pre-race fuel sources include cheese toast, peanut butter or almond butter toast (or a peanut butter sandwich), half or whole bagel topped with avocado, fresh fruit with Greek yogurt or a nutrition bar such as a KIND protein bar.
Is 2 Months enough to train for a 10K?
Beginners– Training for a 10k Run (2-4 month Programme)*
*To train for a 10k run you should already be able to run for around 20-30 minutes (2-3 miles) without stopping and can therefore use the following 2 month programme to build up to 10k.
What does running 10K do to your body?
Running 10k at least twice a week can boost your immune system and help keep you free of bugs, unlike running a half marathon or marathon distance when you need to watch what you eat and be careful not to put too much strain on your body. ?
How many calories does a 10K run burn?
600 calories
On average a 10K run will burn around 600 calories (around 100 calories per mile), however, to find out a more accurate figure and to better plan your workouts to maximise your calorie burn, you will need to take a few things into account.
Is running a 10K impressive?
How To Run A Sub 45 Minute 10k | Run Training & Tips
How can I run 10K in 50 minutes?
Sub-50 Minute 10K Plan | 8:02 Race Pace
- Race Pace = 8:02/mile.
- Easy Run = 9:50/mile.
- Long Run = 9:50 – 11:05/mile.
- Strong Finish = 9:05-9:20/mile.
- Hill Repeats = 7:43/mile.
- Tempo Run = 8:12/mile.
What is a 10K in miles?
10k in miles is 6.2 miles – that’s the quick answer.
What should I eat the day before a 10K race?
Examples of pre-race fuel sources include cheese toast, peanut butter or almond butter toast (or a peanut butter sandwich), half or whole bagel topped with avocado, fresh fruit with Greek yogurt or a nutrition bar such as a KIND protein bar.
What should you do the week before a 10K?
Eat a diet rich in fruits, vegetables and complex carbohydrates the week before a 10K race. Runners tend to cut back on protein and fat and eat more carbohydrates the week of the race to boost glycogen storage. On training days with more intense running, eat smaller, more frequent meals.
