10K Training Tips…
10K Training Tip # 1:
Rhythm is very important in the 10K race. It is often referred to as ‘the zone’. A great training / running workout to get in the zone is to warm up and then run at your 10K race pace for 2 miles, followed by a sufficient warm down. You can do this either on the track or on the road which would simulate race conditions.
10K Training Tip # 2:
Long runs are important in any 10K distance running schedule. Getting in two 12 mile runs every month will boost your endurance and will provide excellent strength to help with fatigue during the race.
10K Training Tip # 3:
Another great workout on your regular training course is to do a fartlek workout. This fartlek workout is a more structured one, but stimulates the race and is an excellent addition to any 10K running plan.
Fartlek workout:
1. Warm up for 10-15 minutes.
2. Then run 5 minutes… a little faster then your 10K race pace.
3. Recover for 2 minutes.
4. Run 10 minutes at your 10K race pace.
5. Recover for 3 minutes.
6. Run 5 minutes a little faster than your current 10K race pace.
You can also practice your kick at the end of the last 5 minutes. Warm down… congratulations, you’ve just simulated a 10K!
Excerpts taken from distance-running-tips.com