This means that you should train very much as for a 10K race, but with longer aerobic runs and more repetition runs. If you’re a novice runner, you simply need the ability to keep running for a longer distance, but the more experienced will be looking for speed endurance. It is therefore an excellent guide to your general aerobic fitness, and to the times you can expect to run for other distances.Īs an event, the 10 miles falls into the same bracket as the 10K and the half-marathon, in that success depends partly on fitness and partly on endurance. Knowing your 10-mile time is useful, because your average speed over the distance gives a very good approximation of your aerobic/anaerobic threshold – the speed at which you are going as fast as you can without building up an oxygen debt. Even the most numerically-challenged can work out that to run 10 miles in 60 minutes, you have to average six-minute miles.
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