Tempo runs are sustained 20- to 30-minute efforts (about 2 to 4 miles in length) done at 10 to 20 seconds per mile slower than your current 10K race pace. You can do tempo runs on any measured, flat road or trail with little traffic and safe footing. By the end of a tempo run you should feel taxed, but not wasted.

Why is it called a 10K run?

The 10K run is a long-distance road running competition over a distance of ten kilometres (6.2 miles). It is usually distinguished from the 10,000 metres track running event by stating the distance in kilometres, rather than metres.

What running pace is 120 BPM?

Although your mile-time as a runner varies based on stride length, terrain, and personal health factors, keeping pace on a 120 BPM playlist should put you at about a 13-minute mile.

What running pace is 150 BPM?

Chart Conversions Use the predetermined paces from the Medical and Sports Institute of America to calculate your approximate running speeds: 150 bpm equals 6 mph, 160 bpm equals 6.7 mph, 170 bpm is 7.5 mph and 180 bpm is 8.8 mph. Select slower-paced music for walking and faster-paced music for running.

What are the different types of runs?

The 8 Basic Types of Runs

  • Recovery Run. A recovery run is a relatively short run performed at an easy pace.
  • Base Run. A base run is a relatively short to moderate-length run undertaken at a runner’s natural pace.
  • Long Run.
  • Progression Run.
  • Fartlek.
  • Hill Repeats.
  • Tempo Run.
  • Intervals.

What is a 5km tempo run?

Tempo runs, also known as threshold workouts or tempo run workouts, are run at a comfortably hard pace approximately 25-30 seconds per mile slower than your current 5K pace. For the 5K, this translates to the ability to sustain your goal pace longer in the race, because your endurance and stamina will be higher.

Why is a 5K called a 5K?

The “K” in 5K stands for kilometer, which is the equivalent of 0.62 miles. Therefore, a 5K race is 3.1 miles long—a fantastic distance for beginning runners to conquer.

What is the 10 rule in running?

The 10-percent rule (10PR) is one of the most important and time-proven principles in running. It states that you should never increase your weekly mileage by more than 10 percent over the previous week.

What is a 10K race called?

Also referred to as the 10K road race, 10 km, or simply 10K, it is one of the most common types of road running event, alongside the shorter 5K and longer half marathon and marathon. It is usually distinguished from the 10,000 metres track running event by stating the distance in kilometres, rather than metres.

What is a 10K run distance?

10K run. The 10K run is a long-distance road running competition over a distance of ten kilometres (6.2 miles).

What is the best way to train for a 10K race?

Warm up with a mile or two of easy running. 5×5 minute intervals at 7-8/10 effort. Think about your 10k race pace to get an idea of the effort. Jog for 90-120 seconds between intervals. Finish with another mile or two of easy running. For a different type of tempo workout, you’ll complete one sustained tempo effort of 30 minutes.

What is the world record for the 10K?

These types of races are held in all parts of the world, but the highest calibre races are mainly concentrated in the United States, Canada, Europe and East Asia . The world records for the 10K road distance are 26:24 minutes for men ( Rhonex Kipruto, 2020) and 29:43 minutes for women ( Joyciline Jepkosgei, 2017).