Five tips for you who are going to run 10km

Are you going to run your first 10 km or want to set a new record this year? The running comet Sondre Nordstad Moen recently took NM gold in the 10,000 meter track at Hamar, and here are Sondre's five tips for sharpening the shape of this year's 10 km

 

 

1. Run intervals at the speed you aim to run miles on. A nice session is 6-10 × 1000m in 10km speed with 1: 30-2: 00 minutes break (light jog)

2. Run at least one long trip a week over 10km, but at a slower speed. Then you train the ability of the legs and head to endure the entire distance.

Run short intervals, but at a speed a little faster than 10km speed. Pulls of between 400m-1000m are fine. Focus on running relaxed.

4. Eat something easily digestible that provides energy 2-3 hours before the start of the race. Be sure to stay hydrated for the last few hours, but do not drink too much.

Use the first 2km of the race to find the flow and run relaxed. Do not stress if you are a few seconds behind schedule at the beginning. Virtually all world records in 10km have been run with a negative split (second half faster than the first)

Other good training tips from Sondre can be found in the podcast Breaking Marathon limits 10 km training with Sondre Nordstad Moen

Photo: Samuel Hafsahl / Kondis.no

Sign up for this year's 10 km here!

MONICA
GUTUEN

AMBASSADOR

Age: 45

Residence: Bærum

Distance during the BMW Oslo Marathon 2020:
I run half, and of course aim to have the widest smile all the way.

Previous participation in the Oslo Marathon:
«10 for Grete» 2013, Half Marathon 2014 and 2015, 2017 and 2018 and marathon in 2019.

Three words that describe me:
Outgoing, Smiling, Energetic

Instagram: @muddylicious