The 10 km race

A 10 km is run at about 85 to 90 % of your maximal aerobic speed, just above your threshold: a long, controlled effort, not flat out. Allow eight to ten weeks.

• Key sessions: reps of 1 to 2 km at 10 km pace (for example 5 × 2 km, 2 min recovery) and a 20 to 30 minute tempo run.
• The long run builds to 75 to 90 minutes, easy.
• Taper for 7 to 10 days: about 30 to 40 % less volume, with a few short efforts at race pace.
• Run the first 2 km at target pace or slightly slower: kilometres 5 to 8 are the hardest, then push over the last 2.

Water is enough: no carbohydrate needed under about an hour.