Strategy to get sub 1 hour in 10km

Depends on what you've been doing for training since your 10k PB and now.

Describe the most challenging but doable recent workout like (in terms of duration and pace, can be intervals or continuous run, e.g. how far you can go in 20 min threshold run?).

The most challenging sessions i did last week were the 10k PB and 5k PB.

haha

I would say it depends your general fitness and you history with sports in general.

You obviously haven't been training seriously for distance running for very long. So if your next race is in more than a few weeks, a good start would be more about getting in the habit of training (maybe one run during week-end and one short easy run somewhen during the week should get you to your objective if you're reasonably fit- if you're not, it will just take a bit longer to achieve it but you'll eventually do it).

Don't overdo it. Don't stress over stupid details like pacing strategy or nutrition/hydration. Just go running twice a week at a relatively easy pace. Maybe do a few strides during your week-end run and that's it.

As far as pacing strategy goes, if your goal is 60 minutes for 10K, and the course is relatively flat, just start at 6 min/K pace and maintain it as long as you can. Wait for the 7th/8th K to accelerate a bit if you feel like it.

Don't obsess over your finish time. If you've recently taken up running or you're building up your fitness then for now just enjoy it without putting pressure on yourself.

Great advice all around guys...i guess i shouldnt worry too much about time for this weekends race and just do my best

Oliver is my son wrote:

The most challenging sessions i did last week were the 10k PB and 5k PB.

haha

If that's in training instead of races, then you can do it. Just do exactly the same thing. The racing condition will pull you through.

Training log? wrote:

Oliver is my son wrote:

The most challenging sessions i did last week were the 10k PB and 5k PB.

haha

If that's in training instead of races, then you can do it. Just do exactly the same thing. The racing condition will pull you through.

Im worried i may start out too fast if i let the racing atmosphere get to me. In training im ok hanging around 6:30/km pace but if i dip under 6/km suddenly my heart rate will rise very fast past LT zone...

Oliver is my son wrote:

Training log? wrote:

If that's in training instead of races, then you can do it. Just do exactly the same thing. The racing condition will pull you through.

Im worried i may start out too fast if i let the racing atmosphere get to me. In training im ok hanging around 6:30/km pace but if i dip under 6/km suddenly my heart rate will rise very fast past LT zone...

10k is the art of brinkmanship.

So go for 6:10 first third, if you feel good go for 6:00 the second third. Need 5:50 for the last, but usually at that point you are just hanging on. Your body will trick your eyest to look at the watch. Even if you manage to look, your mind won't make decision. So just stick to other people that seem to run close to your pace. Pick them up one by one.

The safe way is to find the official pacer with 60' flag and stick with him/her from the beginning. You don't have to think and concentrate on relaxing your form.

Thanks. Great advice!

Just walk a bit faster.

just jog a little faster* because walking is way too slow like 90' for 10k if only walking quite fast already.