RUN YOUR FASTEST 10K

Target a 10K to build cardio and muscular endurance… in your lunch hour

s Christopher McDougall’s best-seller Born To Run explains, man was made to move. And a 10K race is the perfect place to start. Training runs won’t over-stress your body, you’ll challenge your aerobic system and muscular endurance to keep going and the distance is just short enough for a sprint

THE WARM-UP

finish. Check out runbritain.com to find a 10K race near you or race against the clock. The world record is 26min 44sec, but beginners should target under an hour, semi-regular runners aim to beat 50min and for veteran pavement-pounders, a sub-40min 10K is the benchmark. Here’s how to cut down your running time.