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2 MILE-3200 METERS
10K Specific Long Runs
By Rick Morris
All long runs are not equal. It may seem like a no brainer to design a long run. How hard can it be? You just go out and run for a long time at an easy pace. That’s true for the classic long run. To perform a classic long run all you need to do is keep going and make sure you don’t run too fast. But is the classic long run the only type of long run? Are there other long runs that may help your 10K performance? You bet there is. Every workout you do should be designed specifically for your goal distance. Here are just a few 10K specific long runs to maximize your 10K performance.
The Long Run Classic
I know – I just finished saying you need to do long runs specific to the 10K and here I am including the classic long run. It’s just that you can’t go wrong with this one. It’s a timeless classic that you can perform year round for any goal distance.
Description: You know how to do this one. Simply run for between 12 and 20 miles at a pace that feels easy. The only thing you need to be careful off is running too fast.
Pace: Keep your pace easy – around 45 seconds per mile slower than your marathon pace.
Long 10K Fun Run
Sometimes we get so caught up in how were performing as runners that we forget the most important part of running – it’s supposed to be fun. Here is a run that you can just go out and enjoy. It has the fringe benefit of being a great workout.
Description: Head out on the road or trail and run for around 8 to 12 miles at an easy long run pace. Throw in frequent surges of 2 to 5 minutes at 10K race pace. There is no strict structure to this one. Just have fun with it. The only important rule to follow is to add in a lot of frequent 10K pace surges.
Pace: Easy endurance pace with 10K race pace surges.
10K Progressive Long Run
This is a very effective run that is surprisingly enjoyable. The gradual increase in pace allows you to warm into the faster pace portions. The negative split aspects of this workout make it a great way to prepare for 10K racing.
Description: 12 miles at progressively faster paces. Start with 5 miles at an easy endurance pace. Then speed up to marathon pace for 3 miles. Next speed up to 10K race pace for 3.5 miles and finish with ½ mile at 5K pace.
Pace: 5 miles at easy long run pace, 3 miles at marathon pace, 3 miles at 10K pace and ½ mile at 5K pace.
10K Fartek Long Run
Marathon goal pace long runs have become a staple workout for marathon training. You can use that same philosophy and incorporate it into your 10K training. This one is a more structured and longer version of the 10K fun run
Description: 12 to 21 miles alternating between easy long run pace and 10K pace. Alternate between 2 miles at easy pace and 1 mile at 10K race pace for the duration of your long run.
Pace: Alternating between 2 miles at easy long run pace and 1 mile at 10K race pace.
10K Race Simulator Long Run
Here is another goal pace long run that will simulate 10K race conditions. This is a good workout to train your body to maintain 10K race pace with you are already feeling fatigued.
Description: 12 to 20 miles. Run the first portion of this workout at easy long run pace. Speed up to 10K race pace for the final 3 miles of your long run.
Pace: Easy long run pace with the final 3 miles at 10K race pace.
10K Race Simulator with a Finishing Kick
This one is very similar to the 10K race simulator long run except it adds in a fast finish kick. Do this one after you master the race simulator.
Description: 12 to 20 miles. Run the first portion at easy long run pace. Run the first 3 of the final 4 miles at 10K race pace. Then speed up to 5K pace for 1200 meters. Finish this workout with 400 meters at sprint pace.
Pace: Easy long run pace with 3 miles at 10K pace, 1 mile at 5K pace and 400 meters at sprint pace.
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