How to Run a Faster 10K

1. 1
   Go on “easy runs” to get comfortable running a full 10K.  Run the full distance of a 10K at a pace that you're comfortable with and that won't leave you completely out of breath when you're done. This type of run will help you build the aerobic base you'll need on the day of the race without overtaxing your muscles.

   • For a typical training routine, easy runs should be performed about 3-4 times a week.
   • If you're just starting out with running, focus on just being able to complete this distance at first, even if you have to slow for a walk sometimes.
2. 2
   Do speed workouts to work on increasing your pace.  Run at a comfortable pace, then run for 2 minutes at a high speed. Slow down to a jog for the next 2 minutes to recover. Repeat this process 4 times, then cool down by jogging at an easy pace.

   • Aim to do speed workouts about 2-3 times a week. If you can, do them on the same days as your easy runs.
   • The high speed should be about 95% of your maximum speed or slightly faster than your goal pace, whichever is the slower pace.
3. 3
   Add hill work to strengthen your legs.  Find a hill preferably about 300 metres (980 ft) in distance with a 4-8% incline grade and sprint up the hill. Walk or jog back down the hill to recover, and repeat. Do as many intervals as you can, gradually increasing the number of intervals you perform over time.

   • Hill runs should only be done about once a week to best avoid injury.
   • If there aren't any hills around you, you can also perform this exercise on any treadmill with an adjustable incline.
4. 4
   Use strength training exercises to build the muscles in your legs.  Perform squats, lunges, step-ups, and calf raises to start building your muscles. Do 2-3 sets of each exercise, performing as many reps as you comfortably can. Increase your number of reps for each workout over time to effectively build your leg muscles.

   • Do strength training exercises only about once a week, preferably on a day when you're not running.
   • Having stronger leg muscles will not only help you run faster; strong muscles are also better able to absorb the impact of running, which makes injuries much less likely.
5. 5
   Complete long-distance runs to improve your endurance.  About once a week, run 7 to 8 miles (11 to 12.87 km or more if you're more experienced) at an easy run pace that will allow you to complete this distance without stopping. Having the endurance to run this type of distance will make it seem much easier to complete a relatively short 10K.

   • If you're just starting out with running, start by running 5 miles (8.0 km) on your long run days. Increase this distance each time until you can eventually run up to 10 miles (16 km) without stopping.
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1. 1
   Eat a light meal and drink lots of water a few hours before the race.  Stick to low-fiber foods containing protein and easily digested carbohydrates. Avoid eating more than 200 calories in the 2 hours before the race. To avoid dehydration, drink about 16 fluid ounces (470 mL) of water in that same time span.

   • Examples of good foods to eat before your race may include pasta, rice, and processed grain products like bagels.
2. 2
   Warm up with some stretches and a light jog before the race.  Go on a brisk walk or light jog for about a mile to loosen up your leg muscles and help avoid injury. To stretch these muscles, place one of your legs slightly forward and lean down to touch your toes.

   • Continue walking around at a comfortable pace in the time leading up to the start of the race. This will keep your leg muscles warm and loose before you start running.
3. 3
   Stick to the pace you trained for before the race.  You can easily sabotage your entire performance by running too fast at the outset of the 10K. Sticking to the pace that you're now comfortable with will also leave you with enough energy (hopefully) to finish the race strong.

   • If you're running with a smartphone, use an app that tells you how many miles or kilometers you've run and how much time has passed. This will make it much easier for you to keep track of your pace throughout the 10K.
4. 4
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Sprint to the finish line during the last quarter-mile, if you can. As long as you've stuck to a comfortable pace for most of the 10K, you should have a good bit of energy to fuel a sprint at the end. Use all of your remaining energy to run as fast as you can and you should finish the race with a better time than you'd anticipated!