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When we face a distance in a race, it is essential to have a clear idea of how difficult it is and what effects it can have on our body and mental health. Therefore, we must not only take into our personal situation, but it is especially important to know what pace we are at, taking into our physiology, weight and body structure. The 10-kilometer distance is very difficult to prepare for and train for. To do it successfully, you should consult with professionals and, of course, not demand more from your body than it can give or offer; in order not to put your own health at risk
General rules around rhythm
When we talk about pace, we usually do so in general . However, the specific situations of each runner must be taken into
The standard is that it takes you between forty and fifty minutes to cover this distance. This mark is considered good for intermediate runners. Advanced runners at this distance usually run under forty minutes. Beginners, on the other hand, are usually between fifty minutes and an hour and ten minutes. The first thing you should establish is what level you are really at before setting a goal. When we talk about elite runners, they are usually around 30 minutes.
Another factor that influences our 10-kilometer time is gender. Women have a wider margin, because their body and genetics make them (as a rule and speaking of women and men of the same level) run slower at this distance. Therefore, training should not be the same between men and women. It should be adapted to the bodies and hormonal changes that these individuals may experience
Rhythm and cadence you should keep in mind
If you are going to run a ten-kilometer race, it is essential that you first run much shorter races to measure your level and help your body adapt to long runs
Therefore, if you have done other races, such as five kilometers, you can calculate more or less how you will do in the ten-kilometer distance. You should bear in mind that the pace you run in the 5 km is usually between ten and twenty seconds faster per kilometer than when you run a ten-kilometer race.
Cadence, which is the number of steps taken per minute of running, is also important. If cadence is taken into , ts and muscles will be better prepared to cope with the distance with better endurance. This depends quite a lot on the runner and the running style of each individual but, as a standard, the correct cadence is usually between 170 and 180 steps per minute.