How To Train For A 10K Run >> With Running Pace Chart

How To Train For A 10K Run >> With Running Pace Chart


A 10K race is one of the harder races on your body. Typical times for non-professional runners range from 30 to 60 minutes and are close to your individual anaerobic threshold, or the pace at which you can run for 60 minutes without a loss in performance.

Since you will be putting a lot of stress on your body by running at the limit of your capabilities, it can be helpful to know what running pace you can sustain for 10K.

New to longer runs?

Preparing for a 10K doesn’t need to be hard or take a long time. In fact, it’s possible to prepare for it in as little as two weeks! Get all the info in our article >> How to Prepare for a 10K Run <<.


Running at the Limit of Your Capabilities? A Lactate Test Helps

One way of determining this limit is to do a lactate test in a lab. This not only defines your training zones but also includes a sports medical exam. Unfortunately, the values achieved on the treadmill don’t always transfer to running outdoors. Plus, the test – if performed regularly – is rather expensive.

All you need to estimate your individual anaerobic threshold is a stopwatch, a flat place to run, and some motivation.

Here’s How to Estimate Your Anaerobic Threshold:

  • Warm up for 10 to 15 minutes. Start slow and finish at a faster pace.
  • Begin jogging in 5 X 100-m strides –  jog back to where you started as a break between strides.
  • Graduate by running 1,000 meters as fast as possible and jot down the time. This step should get your body up to speed and your legs ready to run fast.
  • Rest for 10 minutes but don’t stand or sit while you wait. Move around and stay loose.
  • Now it’s time to run 5,000 meters as fast as you can – and don’t forget to jot down the time.
  • Finally, jog for 10 minutes to cool down. Depending on the weather and the ground, you can also run barefoot on the grass for five minutes.

Good to know:

If you divide your 5K time by five, you will find your individual anaerobic threshold pace. And your 10K race pace, too!

Of course, you can also wear a heart rate monitor during the test to determine your working heart rate on that day. But remember that your heart rate can fluctuate significantly for the same activity based on the time of day. Therefore, it should only be used as a training tool when there is no other option for monitoring your performance (e.g., for running hills).

This test does not require much time; you can do it almost anywhere, and it provides you with all the information you need for your next race. But, generally, getting a medical checkup before you start training for a race is a good idea. That way, you can rule out any risk factors. A 10K race – as well as the test described above – is only suitable for healthy runners.

The table below (for download and printing!) shows you that your test results can tell you a lot more than just your 10K pace.

10K Run: Download the Running Pace Chart

Get Helpful Tips and Training Plans to Work on Your Running Performance

Now you know the running pace for your 10K.

But if you want to bring your performance to the next level, you should actively work on it. 

The following blog posts will support you in reaching your fitness goals:

And if you want to go even further, this training plan in the adidas Training app is for you:

“Running Strong”: Did you know that strength training is a great way to take your running performance to the next level, prevent injuries, and add variety to your fitness routine? Get your >> 4-week training in the adidas Training app << today!


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7 Exercises for Iliotibial Band Syndrome

7 Exercises for Iliotibial Band Syndrome

Injuries and overuse syndromes are common in runners and can quickly take the fun out of exercise.

One of the most frequent problems runners face is the iliotibial band syndrome (ITBS), often just called IT band syndrome, or sometimes referred to as runner’s knee.

Here you can find answers to the most common questions on the problem and seven exercises for preventing and treating this common runner’s ailment:

What Is IT Band Syndrome and How Does It Develop?

The problem of iliotibial band syndrome (ITBS), often just called IT band syndrome, occurs when the iliotibial band (IT band), which runs along the outside of the thigh, rubs against the knee joint.

When you run, you constantly bend and straighten your knee joint. If your leg is turned slightly inward due to improper form, rubbing occurs. This friction can lead to tightening or inflammation of the fascia of the IT band. This explains why IT band syndrome, sometimes also named under the broad term ‘runner’s knee’, starts out as a dull ache, but over time turns into a stabbing pain on the outside of the knee. This can make simple things like climbing stairs or even walking very painful. It can also put a quick end to your running training.

Please note:

The term runner’s knee is a broad one and therefore, can also be referred to as patellofemoral pain syndrome (PFPS). The latter is actually different from the above-mentioned IT Band syndrome: PFPS describes pain in the front of the knee and around the patella or kneecap.

What Are the Causes for IT Band Syndrome?

Improper running technique and worn-out shoes are not the only causes of IT band syndrome.  A lack of strength in the stabilizing muscles of the foot, knee, and hips can also lead to this injury. The weak muscles cannot provide the stability needed during the initial contact and take-off. Regular cross-training can help to prevent imbalances and avoid developing an overuse injury: Try the Running Strong training plan in the adidas Training app to improve your running.

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What Should You Do When ITBS Occurs?

If you are experiencing pains like those described above, stop running for the next ten to 14 days. Give your body and your knee a good rest.

You can focus on recovering and building up strength in your stabilizing muscles with a targeted workout: the most important muscles to strengthen are your core, hips, and glutes. The right balance of mobility and stability is essential for relieving the stress on your IT band.

You can and should, of course, do the workout below to prevent problems before they occur. Doing specific exercises two or three times a week can help avoid muscle weaknesses and imbalances.

7 Effective Exercises to Treat ITBS

The following seven exercises offer you an ideal combo—they reduce muscle tension, improve flexibility and strengthen your stabilizing muscles.

  • You can do them as a separate injury-prevention workout or as part of your recovery routine if you are forced to take a break from running for a while.
  • Afterward, you should be able to continue with your running training pain-free. Take 30 minutes a day to work on correcting the imbalance in these typically weak areas.

Please note:

If you do not see any improvement after treating iliotibial band syndrome (ITBS), or runner’s knee, yourself, you should definitely consult a doctor for an accurate diagnosis. Specialists may also be able to clarify other causes of the problems.

1. Release: Reduce Muscle Tension

Exercise 1 – Trigger Release with Ball

Starting position: 

  • Hurdler stretch with your knee bent at a 90° angle.

How to perform the exercise:

  • Position a trigger point ball or a lacrosse ball under the outside of your thigh muscle.
  • Search for the spot in your muscle with the most tension.
  • Now increase the pressure on the ball and slowly rub the tense area in a star pattern. This area should start to hurt less after a while.


  • 60-90 seconds per point and side

Exercise 2 – Lateral Quad Roll

Starting position:

  • Lie on your side.
  • Position a foam roller under the thigh of your bottom leg and cross your top leg over with your foot on the floor in front of you.

How to perform the exercise:

  • Roll the muscle slowly at an even pace starting from the knee and working your way up to the hip.
  • Avoid rolling directly over tendons and ligaments so as not to place unnecessary stress on them.


  • 60-90 seconds per point and side.

2. IT Band Stretches for Runners: Increase Flexibility

Exercise 1 – Supine Scorpion

Basic Version

Starting position:

How to perform the exercise:

  • Using your left hand pull your right knee to the left and try to push your knee to the floor.
  • Your knee should form a 90° angle between your upper and lower leg.
  • Now reach your right arm up and to the right. You should feel the stretch on the outside of your thigh.

Advanced Version

How to perform the exercise:

  • Starting from the basic version.
  • Now extend your right leg and thus increase the intensity of the stretch on your thigh muscle.


Exercise 2 – Pigeon Pose

Basic Version

Starting position:

How to perform the exercise:

  • Bring your right knee forward through your arms as far as you can and place your knee on the mat.
  • The lower part of your right leg should be slightly open, so that your thigh is not resting on your calf.
  • Make sure to keep your front foot flexed.
  • Your left leg should rest comfortably extended behind you and your left hip should be tilted slightly to the right.
  • Now raise your torso until your back is straight and adjust your center of gravity so you feel a comfortable stretch on the outside of your thigh.

Advanced Version

How to perform the exercise:

  • Starting from the basic version, stretch your arms forward and lower your torso toward the floor.
  • This will increase the intensity of the stretch.


3. Performance: Build Stability

Exercise 1 – Single Leg Squat Front and Back

Starting position:

  • Stand on one leg.
  • Put your weight onto your right leg and extend your left leg out straight in front of you and low to the floor.

How to perform the exercise:

  • Squat down and try to keep the knee as stable as possible.
  • Hold this position for a few seconds and then push back up to the starting position. (Picture 1)

  • Now extend your left leg straight out behind you and low to the floor.
  • Squat down while once again keeping your knee stable and then push back up to the starting position. (Picture 2)


  • 3 x 10 repetitions per side

Exercise 2 – Single Leg Bridge with Resistance

Starting position:

  • Lie on your back.
  • Place your feet hip-width apart.
  • Lift your hips up and assume the shoulder bridge position.

How to perform the exercise:

  • Pushing up through your heel, put your weight on your left leg.
  • Pull your right knee up towards your chest with your hands under the knee joint.
  • Push your leg against your hands to apply resistance.
  • Keep your hips square and then slowly reduce the tension.
  • Let your hips sag and then lift them up high again.


  • 3 x 10 repetitions per side

Exercise 3 – Clam Shells with Miniband

Starting position:

  • Lie on your side.
  • Position a miniband between your knee and thigh and bend your knees slightly.

How to perform the exercise:

  • Stabilize your body with your right arm on the floor and then open your knees like a clam. Pull the band apart slowly but firmly and try to engage your hips and core muscles.
  • Let the band pull your legs back together (with control) and then repeat the movement again.


  • 3 x 10 repetitions per side

Some Final Words

As soon as you are pain-free for about ten days, you can try an easy test run. You should keep it short and make sure to warm up well. You can find useful tips and stretches for warming up in this blog post. It’s best if you run your test run on a treadmill or do a short, flat loop. This way you can stop at any time if the pain should return again. If everything goes well, you can slowly increase the distance per day. 

Related articles:


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Why Does My Knee Hurt?

Why Does My Knee Hurt?

Does your knee hurt after a run or other workout? It’s not always runner’s knee; you may be suffering from jumper’s knee or pes anserine bursitis. Here you will find an overview of the three most common knee problems and what you can do about them.

3 Common Knee Problems

Step #1: Where Does It Hurt?

Iliotibial band syndrome (ITBS):

If it hurts on the outside of the knee and extends toward the hip, it is iliotibial band syndrome (ITBS), often just called IT band syndrome, or sometimes runner’s knee.

A young male runner suffers from iliotibial band syndrome

Jumper’s knee:

Isolated pain in the front of the knee on the lower pole of the patella is also called “patellar tendinopathy”, or “patellar tendonitis” (jumper’s knee).

Jumper's knee

Pes anserine bursitis:

If pain develops on the inner side of the shinbone directly below the knee joint, it is most likely pes anserine bursitis, also called “pes anserinus syndrome”, “inner knee pain”, or “medial knee pain”.

A young female runner suffers from pes anserine bursitis

Step #2: Which Sport Do You Do?

In order to diagnose which knee problem you suffer from, it is important to look at how you work out. All three knee problems can, indeed, develop in any sport. However, the jumper’s knee – as the name suggests – is more common among athletes who do sports involving jumping (e.g. volleyball) or stop-and-go movements (e.g. tennis, soccer). Runner’s knee and pes anserine bursitis, on the other hand, usually appear in runners.

Step #3: Is Your Knee Tender to the Touch?

Tenderness is present in all three conditions:

  • With the IT band syndrome (also runner’s knee), the tenderness is on the outer side of the knee joint.
  • With the jumper’s knee, the tenderness can be felt in one spot directly on the patellar pole.
  • With pes anserine bursitis (also pes anserinus syndrome, inner knee pain, or medial knee pain) there is tenderness below the inner side of the knee joint.

Step #4: What Can I Do About the Pain in My Knee?

Treatment is necessary for all three conditions: ice and rest your knee! Avoid jumping or impact activities.

Foam rolling exercises and stretching can help. If you suffer from Iliotibial band syndrome (ITBS), jumper’s knee, or pes anserine bursitis, you can find helpful exercises and tips in the respective blog posts:

In a nutshell, these three knee problems can usually be distinguished by the location of the pain. The type of sport you do can also provide helpful information.

Please consider:

If the condition does not improve after treating it at home, you should definitely consult a medical professional for a clear diagnosis and additional treatment advice.


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Examples for Improving Running Fitness

Examples for Improving Running Fitness

Fartlek Training Definition:

The Swedish term fartlek means speed play. The fartlek method was developed by Swedish track and field athlete Gustaf Holmér in 1930. Fartlek running typically involves a low-moderate intensity distance run interspersed with periods of fast-paced running.

Fartlek running is free and creative, allowing you to run fast or slow according to your mood and surroundings. The timing, duration, and intensity of the run are unplanned. 

Traditional fartlek running is continuous and unstructured, using landmarks and terrain as inspiration. A fartlek run might include fast-paced running up a hill or short sprints between lampposts.

Playing with speed using the fartlek training method is a fun way to develop both aerobic and anaerobic energy systems as well as improve performance. 

What Are the Benefits of Fartlek Training?

Running with the fartlek training method requires constant adaptation to terrain and pace. This brings multiple physiological and psychological benefits beyond simple endurance running.    

Fartlek Training Benefits:

  1. Have Fun: Fartlek is literally “playing” with speed. The freedom and creativity of choosing your own pace bring satisfaction and motivation.[1]
  2. Climb Every Mountain: Taking on natural inclines and declines as part of a fartlek run is a great way to add intensity to your workout. Running uphill and downhill recruits more muscle fibers and utilizes different muscles, respectively.[2,3,4,5]
  3. Get Faster: Speedwork develops the metabolic pathways and musculature required for running faster. Include sprints in your speed play for maximum effect.[6]
  4. Power and Performance: Fartlek running elicits a training effect similar to sprint intervals. The stimulus of high-intensity, fast-paced running enhances aerobic capacity and muscular endurance.[7,8]
  5. Ninja Skills: Learning to negotiate changes in pace, terrain, and gradient helps develop coordination and balance, which, combined with strengthened muscle and connective tissue, helps prevent injury.[9,10,11] 
  6. Race Tactics: Adapting to mood and surroundings with fartlek training is a great way to develop a race day strategy. Learn when to push harder and when to slow down. As with racing, there are no breaks in fartlek running!

Fartlek vs. Interval Training – What’s the Difference?

The main difference between fartlek and interval training is that fartlek is continuous. There are no breaks, only a change of pace. With interval training, there are clearly defined periods of high intensity followed by a set period of rest or very light active recovery.

Fartlek running, therefore, pushes the body to adapt to frequent bursts of speed without a subsequent rest period. Running continues but at a slower pace. This is a more realistic simulation of race conditions.

Interval training alternates between two intensities – high and low. With fartlek training, the intensity constantly varies according to preference and terrain. Although both training methods emphasize speedwork, the effects on physiology and psychology are not the same. 

As fartlek running is by definition a workout of undefined duration and intensity, it is difficult to study under scientific conditions. Anecdotally, however, it is considered an effective way to prepare for the mental and physical challenges of middle to long-distance events. 

Looking For Fartlek Training Examples? Try These Workouts.

Classic Fartlek Workout:

This straightforward workout is all about playing with speed. There is no formula except to include three sixty-second speed intervals. Everything else is up to you. 

Try to feel the intensity. You can use the 10-point perception of exertion scale as a rough guide. Moderate pace should feel like a 4-6 out of 10 (heart rate training zone 3); fast or hard pace should feel like a 7-8 out of 10 (heart rate training zone 4) with occasional all-out efforts at 9-10 out of 10 (heart rate training zone 5).

  • Raise heart rate and body temperature with a 10-minute warm-up at low intensity
  • Run continuously for at least 20 minutes
  • Allow your mood and the landscape to inspire your pace
  • Include at least 3 x 1-minute speed intervals at a fast pace 
  • Follow each speed interval with 1 minute at low intensity – jog or walk if necessary
  • Cool down with a 5-minute walk at low intensity
  • TOTAL workout time = 35 minutes

Mona Fartlek Workout:

The Mona Fartlek workout was developed by elite long-distance runner Steve Moneghetti. The workout is a variation on traditional fartlek running, alternating between periods of “on” and “off” running. 

“On” means hard or fast-paced. “Off” means you ease off the gas; a low-moderate pace, which is sometimes referred to as “float pace” or “recovery”. The actual intensity is still self-selected in the traditional fartlek style.

  • Raise heart rate and body temperature with a 10-minute warm-up at low intensity
  • Run for 90 seconds on, followed by 90 seconds off; repeat x 2
  • Run for 60 seconds on, followed by 60 seconds off; repeat x 4
  • Run for 30 seconds on, followed by 30 seconds off; repeat x 4
  • Run for 15 seconds on, followed by 15 seconds off; repeat x 4
  • Cool down with a 5-minute walk at low intensity
  • TOTAL workout time = 35 minutes

Fartlek running is a versatile training method for every fitness level. If you are just beginning your journey to fitness, a self-paced 20-minute jog or walk with periods of quicker jogging or walking is a good place to start. Gradually increase the pace of “on” and “off’ running over several weeks to build fitness and stay motivated. Time for some speedplay! 



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Achieve Fitness Goals With the adidas Running & Training Apps

Achieve Fitness Goals With the adidas Running & Training Apps


You want to…

  • … prepare for a marathon in just one month?
  • … run 10 km every day even though you’ve never been running before?
  • … run twice as fast in just a few days?

You might think this article will just tell you how to reach these goals.

But you’d be wrong.

These goals are unrealistic – plus, it would be extremely unhealthy for your body to try to reach these goals. 

Plus, you’d kill your own motivation by striving for such unreachable goals, feel disappointed, and probably toss your running shoes in the corner.

So what can you do instead? In this article, we are answering some of the most common questions about fitness goal-setting:

How Can You Make a Change?

If you want to make a change, the best approach is to set realistic goals:

  • If you’re a beginner, just run twice a week or gradually improve your 10K pace.
  • Once you’ve reached your goal, set the next one.

This way you will stay motivated and keep breaking out of your comfort zone. And with every goal you reach, your personal motivation and satisfaction increase!

How Can You Set Goals That Are Achievable?

Do you want to change, but your expectations are too high?

When you realize your (fitness) goal is unrealistic, it’s usually too late, because you’ve lost your drive. 

These 3 Tips Will Keep You Motivated on Your Fitness Journey:

1. Have short-term and long-term goals:
Decide on an individual goal. Consider, for example, how many kilometers you want to run or bike per day, week, month, or year, how many hours you want to walk daily, or how many times you want to go for a hike within a specific timeframe.

Turn your goals into achievements:

Work towards a 5K run, a 4-hour bike ride, three workouts in a week, or more: The “My Goals” feature in the adidas Running app helps you achieve your goals step by step. Check it out today!

2. Figure out whether you can pursue your goal long-term:
Before you start a totally new lifestyle, a training plan that continues for several months, or a serious diet, ask yourself, “Can I do this long-term?” If the answer is “no,” then you should probably look for a different solution or another goal. 

3. Track your progress:
Seeing results takes time. Having a way to track your progress and see small, weekly changes will keep you motivated. The right tools will help you get to where you want to go: track your workouts with the adidas Running app and adidas Training app. You can find out more below.

How Can You Set Realistic, Achievable Goals in the adidas Running App?

The adidas Running app has a great motivational feature in place: you can set your own individual goals with “My Goals”.

Where to find “My Goals” in adidas Running:

Open the adidas Running app. Choose the tab “Progress”. Scroll to “My Goals”, and choose “Add Goal”. Here you can choose a sport type (e.g., running), a time frame (e.g., per month), and a goal type (e.g., hours/minutes). When you’ve decided on a personal goal, save it, and you’re ready to start working towards it!

With this feature, you can define whether you want to:

  • … run 500 km this year.
  • … hike or walk two hours a week.
  • … ride your bike four times per month. 

Whatever you want to achieve in your fitness journeyit’s up to you to decide! Just remember, when you set goals, keep them realistic to stay motivated long-term.

How Can You Set Short-Term Bodyweight Training Goals in the adidas Training App?

Do you want to work on your strength, but not follow a long-term training plan? Then, the Workout Creator in the adidas Training app is for you!

Where to find the “Workout Creator” in adidas Training:

Open the adidas Training app. Choose the tab “Workouts”. Scroll to “Workout Creator”, and choose “Let’s Get Started”. Here you can select the duration, target body parts (e.g., arms), select a difficulty level (e.g., basic), and choose whether you want to use equipment for your workout or not. You can even ask for a “neighbor-friendly” customized workout without any jumping or loud movements!

Once you’ve selected everything, you can start exercising by pressing the button “Generate Workout”.

With this feature, you can:

  • … create a customized workout in seconds.
  • …complete a workout, even if you only have ten minutes to fit it in.
  • … target specific body parts.

The Workout Creator makes fitting in home workouts with the time you have easy, sweaty, and effective.


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HIIT or Endurance Training? 7 Goals and How

HIIT or Endurance Training? 7 Goals and How

Exercise is generally separated into aerobic/endurance training and power/strength activities. Long-distance running is an example of aerobic/ endurance, whereas high-intensity interval training (HIIT) falls into the power/strength category.(1)

Are long, continuous endurance runs better for your training, or should you focus on high-intensity workouts? The answer largely depends on your training goal, fitness level, and enjoyment.

Table of Contents

What Is Endurance Training?

Endurance training is also known as “prolonged exercise training.” It is classically performed at a relatively low intensity over a long duration. Long slow distance training is one type of endurance workout. During long slow distance training, an individual sustains a submaximal workload for a longer time.(2)

Classic endurance training results in enhanced cardiac output, maximal oxygen consumption, and the development of new cells. The result? The ability to maintain cardio exercise for longer distances and times with ease.(3)

What Is High-Intensity Interval Training (HIIT)?

HIIT is performed with a relatively high load or intensity at a short duration. Typical HIIT workouts qualify as strength training exercises. You perform repeated bouts of work at close to maximal power for a short period.(4,5)

But, just because you’re doing interval training doesn’t mean you’re doing HIIT. For it to be high-intensity training, you’ve got to push yourself to your max with every interval. Studies show that most people overestimate their exertion levels.(6) Be honest and continuously adapt your workouts for progressive overload.

How Does Endurance Training Compare With High-Intensity Training?

Endurance training and HIIT demonstrate a similar energy consumption (i.e., they burn an equal amount of calories during the workout).(8) But how individuals adapt to the training depends on many factors, including:

  • genetics
  • gender
  • age
  • nutrition
  • training history
  • environment

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Furthermore, it’s rare for a workout to be purely endurance or strength training. Most activities combine endurance and strength.(9) Even cardio-focused HIIT, like cycling intervals, will likely develop strength.

Ultimately, both HIIT and endurance training make you stronger, increase your stamina and cardiac output, help you lose weight and fat, and positively impact your fitness.

Studies show that short-term, intense exercise can lead to endurance adaptations. Inversely, low-load training approaching failure can lead to strength adaptations. If you challenge yourself, you’ll see results, no matter the type of workout.(10)

Thoughtful Workout Programming

When planning your HIIT and endurance exercise routines, the adage of “too much, too soon” holds. Studies show that simultaneously increasing strength and endurance training volume impedes progress.(11,12,13)

Goals-Based Training Program

Now that you understand how endurance and interval training at high intensities affect your fitness, it’s time to set some goals! Find your objectives and how to achieve them in the list below. Then, use the Find the HIIT series on the adidas Training app!

Goal 1: Get Started

Do This:

Lower-intensity HIIT and endurance training


Have you just taken up running and still find it difficult to run for longer periods of time without stopping? Then you should begin with low-intensity intervals. Try running for short intervals followed by walking rests so you can recover. You can find a good program for beginners in our blog post, Go from Walking to Running with These Expert Tips!

Goal 2: Improve Race Times

Do This: 

Endurance training and HIIT


An effective training program for improving your race time is built like a pyramid:

  • The stable foundation is composed of longer runs to build your aerobic capacity.
  • You can enhance your base by improving your running form and performing strengthening, stabilizing, and stretching exercises.
  • The top of the pyramid consists of race-specific maximum efforts like tempo runs and high-intensity intervals.

Goal 3: Run Half Marathons And Longer Races

Do This: 

Endurance training*


If you want to finish a half marathon or longer, you must first put in the mileage. Long, low-intensity runs make up the majority of your preparation. In particular, this helps your tendons, ligaments, bones, and working muscles get used to sustained impact. This helps to prevent overuse and injury. Long-distance runs increase your aerobic endurance and streamline your running form. 

*Note: If you want to run a sub-3 hour marathon, you not only have to train at high volumes, but you also need to incorporate speed work and high-intensity interval training into your training plan.

Goal 4: Run 10Ks And Shorter Races

Do This: 

HIIT and HIIT sprints


High-intensity intervals are crucial for short-distance races like five and ten kilometers. The shorter the race, the more fast-paced and intense workouts you should do. For races of up to ten kilometers, you usually run at or above your anaerobic or lactate threshold. This is the level at which the oxygen is no longer sufficient to metabolize the accumulating lactate (lactic acid) caused by high-intensity exercise.

High-intensity interval training and challenging tempo runs at race speed are good ways of building up your body’s tolerance to high lactate levels. This not only improves your lactate tolerance and pace endurance but also increases your VO2 max. 

Goal 5: Lose Weight

Do This: 



The best workouts for losing weight are those that help you achieve a negative energy balance (where more calories are burned than consumed). High-intensity intervals burn a high amount of calories in a short period of time. The high intensity of the workout puts a lot of strain on your muscles. The process of rebuilding and repairing your muscle tissue after the workout requires additional energy, and the afterburn effect continues to burn calories post-exercise. HIIT leads to a greater afterburn than endurance training.(14)

Is HIIT Making You Hungry?

Try endurance training if you’re trying to lose weight but feel extra hungry after your HIIT workouts. Your intense exercise might be dysregulating your appetite. Longer, more relaxed activities may soothe your hunger hormones and maintain a negative energy balance.(15)

Goal 6: Build Strength

Do This: 



HIIT workouts are more likely to increase muscle mass throughout the body. Muscles get bigger when exercised to fatigue (or very close). Since HIIT aims to train as hard as possible with every interval, these workouts are likely to develop total-body strength.

But if you’re new to exercise or returning after a break, any workout will increase your muscle mass. So beginners can use endurance training to achieve their strength development goals. Once you get over the initial training hump, avoid a plateau by adding HIIT.

Goal 7: Lose Fat

Do This:

Endurance training


Generally speaking, endurance training is a fat-burning activity. When you run, cycle, or exercise at around 60% effort, your body uses fat as fuel. Anything about that switches to glycogen and acid for energy (like when you reach your maximal output during HIIT). 

After an initial fat loss stage, start incorporating HIIT into your workout program. HIIT workouts increase muscle mass more than endurance training. Muscles increase metabolism, helping you use more fat during the day (even when resting). 

For more information on the mechanisms of exercise for fat loss, see this blog post: How To Burn Fat Running.

It Gets Easier!

Tough training sessions are very hard on the body and require a lot of recovery time. The better your base is, the more training your body can handle, and the less recovery time it needs after intense workouts. Or simply put, you can train harder and more frequently.

Create Your Workout Program

Endurance training and HIIT are equally important. Your exact workout plans are dependent upon your goals and lifestyle. Nevertheless, you should incorporate both styles of exercise to profit from the training effects of each.

Admittedly, going for an hour-long run requires less planning and knowledge than creating your own HIIT workout. To help, we’ve launched a new high-intensity interval training series on our adidas Training app. Let us guide you: 

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