This is an interesting pace for most runners because they need to push the pace which causes a pretty high demand on their aerobic capacity, but they can't go too fast as they would for a 5k because that will cause fatigue due to lactic acid build-up. The 10K is unique in the fact that your pace will be under your maximum aerobic capacity, but it will also be faster than your lactate threshold (the point where you start to build up a lot of lactic acid in your muscles).
Why You Should Follow a 10K Training Plan By incorporating rowing and yoga workouts, runners will build their overall fitness while giving their bodies a break from the pounding of running. Also, each week has a mandatory day off, an optional day off, and two days of cross-training.
This 10K training program is 12 weeks long, which allows you to properly build up. In fact, a Yale Medicine report states that around 50 percent of regular runners are injured every year. However, this program is designed for 12 weeks, and it is geared toward those in the beginner or intermediate stage of their journey to 6.2 miles. Depending on your goals, there are different time frames that can prepare you for running a great 10K. Whether this is your first ever time tackling a 10K or you are a seasoned pro who wants to PR, a solid plan of action is beneficial and advisable. How Long Does it Take to Train for a 10K? Furthermore, you'll need a plan that will not only have you crushing your goals, but one that incorporates cross-training such as rowing, yoga, and mobility, as well as rest, so that you stay healthy and injury free. To prepare for a race that will challenge you both aerobically and muscularly, you will need a plan.
There are faster races and there are longer races, but to many people, a 10K race is the ultimate combination of speed and endurance.
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