How to Improve Your 10K Time – By Andy DuBois

9 May

By Jenny Burrell BSc (Hons), Founder of Burrell Education (
Specialist Pregnancy and Post Natal Fitness & Therapy Education

Ok, so I’m 3 weeks out from the Run For Congo Women 10K here in London (Regents Park – Sunday 3rd June)!   I’m also doing the warm-up, which should be interesting 🙂

Anyway, I’m finally starting to feel like a runner again and getting a bit keen, so I asked my good friend, former colleague and uber-awesome fitpro Andy Dubois, who’s in Sydney – yes – Australia – to share with us, his top 3 tips for running faster.  He knows a thing or two about this a) he runs ultra-distance – nuff said! b) that’s him below – nuff said!

I asked him to give us 3 tips that cover performing intervals, strength training to boost speed and fuelling for success.  So here they are – thanks Andy!

To Improve Your 10k Time

Speed Session

400 metre repeats at a pace that is slightly faster than your target 10k pace. So if you aim to run 50 minutes for 10km then look at running your 400 metres in 1 min 50 seconds. Jog slowly for 60-90 seconds and aim to perform 8-12 repetitions.

If you don’t have access to a track simply run for 2 minutes at slightly faster than race pace then jog easily for 60-90 seconds and repeat 8-12 times.

Strength Exercise


One of the best strength exercises for runners when approaching competition is hill sprints. Find a hill that takes around 10 seconds to run up. Once you are warmed up sprint uphill, focusing on driving the arms , lifting the knees and long , powerful strides. Rest for about 60 seconds in between each effort and repeat 10 times

In the Gym

In the final month before a race the focus needs to be on speed not strength. Plyometrics are perfect for this. Jump Lunges are an excellent exercise that can be performed by anyone with a basic level of strength in their legs. Simply stand with one foot forward , quickly squat down , jump up and bring your back leg forward and your front leg back so that you land with the other leg forward. Upon landing immediately jump back up again and swap legs. Perform as many reps in 20-30 seconds as you can and then give yourself a good 1-2 minutes rest before repeating the exercise twice more.

It is not necessary to bend the knees that much when landing , a 20-30 degree bend will be plenty. Focus on keep your ground contact time as short as possible.

Fuelling Before Speed Sessions

Despite what sports drink manufacturers would have you believe it is not essential to consume sports drink during a speed session. As long as you have eaten something 2-3 hours before your session you will be fine. If however you run first thing in the morning or after 4-5 hours after a meal then you may need something to pick your blood sugar levels up so a sports drink may come in handy, a slice of toast or banana would be just as good.

Thanks to the power of the internet, Andy also does remote coaching, his details are below:

0432 838 241
He also has a great blog too !

Passionate About Pregnancy & Post Natal Health & Fitness Education FOREVER! 

Connect With Me on FACEBOOK and Twitter

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