28 yo hobby jogger here,
I started running only a year ago, I'm now running about 35mpw.
I've only raced one 10k so far, but I've done a few " time trials".
I seem to only be able to maintain my speed through the race and if I do a good job at it, I can squeeze a 100m kick at the end.
There's no way I can start to kick 400m before without dying at least 200m before the finishing line.
P.S. : I realize "kick" is maybe the wrong choice of word. But I mean like how the pro runners will run a last 400m in like 52-55secs, while they ran the previous laps for example in 63 secs/laps for a 5k.
You've just got to want it badly enough
The only way to kick over 400m is to run most of the rest of the race at a pace that is relatively easy for you. You won't see elites kick in 52 seconds in a PR effort.
Before you even start to worry about speed, you need to be in such good aerobic shape that you can reach the 9200m mark in contact with the leaders while basically feeling fresh and ready to turn your 10K into an 800m race.
Seconding the poster above. An easy way to help your kick is to practice it - add a couple of moderately fast reps (150-400m range) at the end of your workouts and condition your legs to running fast while fairly tired.
Enter the 400m, it's all kick.
HobbyiHO wrote:
28 yo hobby jogger here,
I started running only a year ago, I'm now running about 35mpw.
I've only raced one 10k so far, but I've done a few " time trials".
I seem to only be able to maintain my speed through the race and if I do a good job at it, I can squeeze a 100m kick at the end.
There's no way I can start to kick 400m before without dying at least 200m before the finishing line.
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