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How do I run 10KM in 60 minutes

I like to be able to run 10KM in less than 60 minutes by this year however this are the things I need to acheive first :

1. Increase my base pace
A base pace should be run at a comfortable, conversational pace, or about 60 to 75 percent of your maximum heart rate. Currently my base pace is around 8.5 to 8.7 KM/H. I can comfortable run for over than 30 minutes without feeling very tired with this pace. Ultimately I'm looking at 10KM/H base pace.

2. Run 5KM in less than 30 minutes

i. Either I run at 30 minutes at a pace of at least 10KM/H or ii. Run around 9.3-9.5 KM/H base pace for 20 minutes and increase my speed to 10.5KM/h and above for the last 10 minutes.

In life you need to have goals. This is just one of my goals in life. My running goals!

Notes :
I ran 5KM at JPMC treadmill today at 1.0 inclination for 33 minutes followed by a 10 minutes walk.

23 Comments:

  1. Adidarwish said...
    I would like to suggest one more: DO INTERVALS. That is alternate your running with brisk walking. For example: 500m walking interval with 500m running at a speed higher than usual. Do it for at least a total distance of 5K. I think I am going to do this tomorrow....Good Luck.
    Adidarwish said...
    BTW interval training is for building up you speed.
    Reza Faizal said...
    Thank you adidarwish for the advice.
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