The 10K recruits 100% of your slow-twitch fibers, 80% of your intermediate fast-twitch fibers, and 35% of your super fast-twitch fibers. That means…
- 90% of your maximal aerobic capacity
- 55% of your maximal speed
- 10% anaerobic contribution
- 4.6mmol blood lactate/liter
The 3 physiological determinants responsible for faster 10K times are…
Aerobic fitness = your maximal oxygen uptake expressed in VO2max.
Neuromuscular power = your ability to generate force quickly.
10K-specific endurance = your muscular fatigue resistance at 10K pace, some anaerobic power, lactate avoidance, and running economy at 10K pace.
If you are not trained for the unique demands of 10K-specific endurance, you will not surpass your current 10K race ability despite a solid foundation of aerobic fitness and muscular power. Rather, they are a pre-condition for 10K-specific endurance.
Now, how do you optimize all three variables – aerobic fitness, muscular power, and 10K-specific endurance – for faster 10K times?
That is the art and science of effective training. It is based on purposeful and precise workouts, a structured training week, dedicated focus blocks, and peak performance cycles.
10K Training Plans
Train with the same system used by professional athletes to set a new personal record at your next 10K race.
✔ Elevate your aerobic capacity (VO2max)
✔ Boost your lactate threshold/tolerance
✔ Increase your neuromuscular power
✔ Upgrade your fatigue resistance
✔ Improve your running economy