What is the best way to train for a 10k?

Question

I am going to run the Nike+ Human Race on 8.31.08, and I was wondering if anyone had any training tips. I run regularly (5-6 days per week), and I run a 5k easily. Even though I'm not racing competitively, I want to run the whole 10k. I would appreciate any advice that I could apply to my daily workout. Thanks!

Answer 1

If you simply want to finish, then I would up the mileage.  If you want to do it in a good time, incorporate speed work and even up your mileage to run maybe 8 miles so that you can handle the distance and speed of a 10k.

Answer 2

I would suggest incorporating longer runs and some speed work. If you aren't up the 10k distance then try to get close to it by the 16th. That will give you a week to rest before the 10k race.

If you are already up to the 10k distance, try increasing your pace. Start off with the first 2 miles at regular pace, then do the middle 2 at a faster pace and try to maintain it (maybe a minute per mile faster) then cool down with the last 2 miles at regular pace.

The same would go for short distance runs. Do the first 33% normal pace, middle 33% faster, last 33% regular. If you do longer runs, then try to alternate your pace every 3 miles.

If you can work in some hills (or incline on treadmill) that will also help you pick up some strength and speed.

I'm also doing the Human Race 10k (in SF)

I have a running blog if you are interested, see below