The 10km race is one of the hardest races on your body. Normal times for Non-professional runners range from 30 to me 60 minutes and Close To your individual anaerobic Threshold or pace Where you can run for 60 minutes without loss of performance.
Since you will put Too much pressure on your body by working to the best of your ability, Maybe useful for I know what or what running speed you can bear 10 thousand.
New to the longer term?
Preparing for 10 km doesn’t have to be difficult or time consuming. In fact, it is possible to prepare for it in as little as two weeks! Get all the information in our article >> How to prepare for a 10 km run <.
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Are you working within your capabilities? Lactate test helps
One way to determine this limit is to do a lactate test in a laboratory. This not only determines your training regions but also Includes a sports medical examination. Unfortunately, the values achieved in the treadmill do not always transfer to outdoor running. In addition, the test – if performed regularly – is rather expensive.
All you need to estimate your individual Anaerobic threshold is a stopwatch, flat place for Being, And some motives.
Here’s how to estimate the anaerobic threshold:
- Warm up for 10 to me 15 minutes. start slow And finish at a faster pace.
- start running 5 x 100m strides – Go back to where you started as a spacer between steps.
- go out for a run 1000 meters as fast as you can possible and note the time. This move should raise your body speed and your legs ready to run fast.
- comfort for 10 minutes but don’t Stand or sit while you wait. moving around and kept loose.
- It’s time now Run 5000m as fast as you can – and don’t forget to write down the time.
- Finally, jog for 10 minutes to cool. Depending on the weather and the ground, you can also run barefoot on the grass for five minutes.
Good to know:
If you divide your 5 km time by five, you find your individual anaerobic threshold pace. And a 10K sprint speed too!
Of course, you can also wear a heart rate monitor during the test To determine Your heart rate at work that day. But to remember Your heart rate can fluctuate wildly for the same activity based on the time of day. Therefore, it should only be used as a training tool when there is no other option for monitoring your performance (for example , to run hills).
This test does not require much time; You can do this just about anywhere, and It gives you all the information you need for your next race. But in general, it’s a good idea to get a medical exam before you start racing training. from that wayAnd the You can rule out any risk factors. The 10K race – in addition to the test described above – is only suitable for healthy runners.
The table below (for download and print!) shows that your test results can tell you much more than just 10k speed.
10K Run: Download your running speed chart
Get Helper, helper, helpful, benefactor tips and Training plans to work on your running performance
Now you know the running speed of 10K.
But if you want to take your performance to the next level, you have to actively work on it.
The following blog posts will support you in reaching your fitness goals:
And if you want to go further, this adidas Training app’s training plan is for you:
Running hard: Did you know that strength training is a great way to take your running performance to the next level, prevent injuries, and add variety to your fitness routine? Take your >> 4 weeks of training in the adidas Training app < today!
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