Q: Hey, I'm 22 years old. I just recently started running again with my father every morning. We usually run about 5 miles M-Th, then run about 7-8 on Fridays. I've been doing this for about three months now. In that space of time, I've lost about 30 pounds. I decided to run in the DesNews 10K, which was this morning. I started out at a relatively quick pace. I was able to keep with the leaders of the race for the first three miles. Mile four killed me. I was probably holding about a 5:30 pace for the first three miles, and slowed down a lot during miles four and five. I regained some momentum in mile six, though, and I ended up under 39 minutes. I'd like to get sub-36:00. What kind of training can I do to improve my endurance so that I can hold my quicker pace for a longer portion of the race? Is a sub-39:00 an okay time? Thanks. - P.C., 7/24/03

A: Dear Philip: I hate to tell you this, but running 5:30's for the first half of a 10k and running 7:04's the second half is a major crash and burn, baby. I'll bet mile 4 & 5 hurt. Ouch! I'd buy Jeff Galloway's "Book on Running" or commonly referred to as GBR as it is a staple for every developing runners library. The good news is anything under 40 minutes is pretty darn good, you're young and half plenty of time to learn how to race and shoot for a longer term goal. All you need now is proper training. As far as the 36 minute 10k goal, Galloway's book has some excellent workout plans that you can follow for a wide range of time goals for a 10k. A 36 minute 10k works out to an average mile pace of 5:48's.

Good luck. The Rage

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10kTruth.com is a place for runners who have the attitude to train harder and smarter, who want to race faster and stronger, to better their race times and lower the chance of injury. The Rage and Manciata answer running and training questions with their own unique insight and spew. You'll also find running advice and inspirational quotes by sports legends and others who epitomize the spirit of 10k Truth.