#10Ktrainingtips #10Ktraining
Seeking how to run a 10km race faster and more efficiently? Watch this video from start to finish. There are tips and stories discussed that can help you run a faster 10k on race day. How to run a 10K faster comes down to planning your work and working your plan.

The 10k race distance is a combination of aerobic and anaerobic efforts. It is a shorter event so involves a mixture of both speed, stamina and strength. I've run 31:09 for the 10K distance and understand what needs to be done to run strong over 6.2 miles or 10 kilometers. Great results don't come overnight. So, you need to be patient and focused to run well over this distance.

Delayed gratification is not something many athletes have. Who doesn't want great results fast right? The best athletes know hard work alone will not yield results. How many hard working athletes have you known over the years who still didn't achieve their goals. So, you need to think outside the box and plan accordingly. Focus on what the best middle to long distance runners ar doing and simply duplicate their work efforts.

10K TRAINING PLANS
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HEART RATE TRAINING ZONES TO FOLLOW ON RDA TRAINING COURSES AND PROGRAMS

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130-150 BPM =Easy
155-160 BPM = Moderate
165-172 BPM - Anaerobic Threshold i.e Lactate Threshold aka Tempo effort
173+ BPM = Vo2 Max i.e. sprint paces

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Nathan Pennington is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 15:19 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles a