If God had actually invented road races, it’s likely that rather of resting on the seventhday, he would certainly have developed a 10-miler. After all, there’s a specific biological symmetry come the distance: a mile for each finger—what could be easier?
What’s not constantly easy is gyeongju the distance, which falls into the "tweener" category, request a tricky mix of both speed and endurance. "It’s yes, really a toughness race," states Brian Sell, who seems perfectly suited to the distance, having placed 2nd at April’s Papa John’s USA championship, and fourth (first American) in the Crim 10M last August. "I deserve to beat a lot of of males at 10 miles that I couldn’t come close come in a monitor 10,000," sell admits.
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The distance serves as a competitive middle ground for track and also 5/10K specialists and also marathoners dropping under to job-related on their speed. And as such, training because that a 10-miler can help both species of runners.
"Bringing your 10-mile time under can assist both marathoners and 5/10 guys," says Sell’s coach, Kevin Hanson of the Hansons-Brooks distance Project. "If their performances have become stagnant, it deserve to kick points to an additional level. The marathoners occupational on their speed, and the shorter distance runners improve their endurance. Both the these room going to make their major race times faster."
What likewise makes the distance distinct is the different technique the elite and average runner bring to it. "For an elite runner, it’s kind of like a long 10K," says Jack Daniels, coach and author of the two Running Formula books that act together the training holy bible for plenty of runners of every levels. "But because that the average runner, it’s an ext like a short fifty percent marathon." This dichotomy is because of the various amount the time every takes to race 10 miles: 45 to 50 minutes for national-class runners, however over an hour because that the remainder of the pack. For those runners, the distance is long enough to be challenging but not so much as to leave you destroyed for several weeks.
But both groups must to walk the racing tightrope of running hard, but not as well hard, for a distance that requires more than just casual training. "Ten miles is not something you have the right to dumb your means through," states Sell.
"Ten-milers room raced at really close to lactate threshold pace," says Pete Pfitzinger, author of RT’s monthly "Lab Report." Daniels, and others, specify this together the pace a runner can hold for around an hour, therefore making it almost identical to 10-mile pace for much better runners.
Pfitzinger recommends 20- to 30-minute operation at 10-mile speed or slightly faster as the most effective method to improve one’s 10-mile time, interspersed with much longer intervals such together 5x1600m. "Also, five-mile and also 10K races, which are 50 and also 62 percent of the gyeongju distance and also run at quicker than 10-mile race pace, are excellent preparation." the continues, "If girlfriend could style the perfect schedule, it would probably have a five-mile race, then a 10K, climate a week without a race, and then a 10-mile race."
Daniels’s 10-mile training prescription is similar. After establishing an endurance base with number of weeks of steady, middle paced running, begin adding in fartlek intervals, which consist of 4 to five minutes of tough running through a recovery of simple running for one minute much less than the difficult interval. The hard sections must be run at 5K intensity, happen the heart price up to 95–100 percent, and should total 20 minutes. "Now and also then you can go come the track and also run 4 or 5x1200m, but by and big you’re better off to run these top top the roads. If there’s a hill on a hard interval, run the hill hard. You’re going come encounter different terrain in a race, for this reason it’s much better to acquire used come running difficult whether it’s up, under or flat."
After a month and a fifty percent of act a weekly fartlek expression session, Daniels would certainly substitute cruise intervals, such as 4 or 5x2 miles at threshold pace, and also steady threshold runs, alternative each week. "You could additionally do some much longer tempo runs, up to 40 or 50 minutes, at a reduced pace," i m sorry is thorough in a table in the 2nd edition of Daniels’ to run Formula. He additionally suggests doing few of these much longer tempo runs by to run 30 come 40 minute easy, then throwing in 2 or 3 threshold runs of around two miles. "That will gain you offered to advertise it when you’re tired.
"The at an early stage intervals will certainly optimize your VO2 max and also work intensity, then the threshold runs will assist you maintain your speed for 10 miles." come build an easy endurance, Daniels prescribes a weekly long run of up to 90 minute or 25 percent that the weekly total.
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At their training clinics in their four suburban Michigan stores, the Hanson brothers coach numerous runners who desire to execute well in ~ Crim, the premier race in the state.
"We constantly approach that from 2 angles, relying on where the jogger is comes from," says Kevin Hanson. "If it’s a school kid coming turn off track season or someone who’s to be racing shorter distances, we placed them on a downscaled variation of ours marathon schedule, to construct the endurance they’ll need for 10 miles. If it’s someone who’s more of a marathoner, who might be act Crim together a checkpoint in their training, we’ll kind of train them prefer a 10K athlete and work on their speed."
Both groups follow the Hansons thrice-weekly "Something that Substance" training philosophy (detailed in "Marathoning the Hansons’ Way," march 2005), yet the focus is different for each. "The speed human will carry out tempo runs increasing from 4 to seven miles one day, four to 5 miles the repeats at slightly faster than 10-mile goal speed another, and also a lengthy run the other," interspersed with 3 days of simple runs and a job off. "The emphasis for castle is on gaining in the miles," states Hanson. "They have to learn come do long runs that 10 to 12 miles but not race them. Just put away your watch and also cover the distance."