How a 10K Run Makes You Faster in the Marathon and Half Marathon

The 10-kilometer run is much more than a stepping stone to the big goal. It is a powerful training booster, a mental pick-me-up, and a real secret tip for anyone looking to increase speed in the half marathon or marathon.

The name sounds like a charity event, but the “Save the 10,000 with Des and Kara” was all about pushing performance limits. The race, organized by running legends Kara Goucher and Des Linden, was on May 2nd the meeting point for elite athletes aiming to qualify for the USATF Outdoor Championships 2025 in Eugene, Oregon. Target times? 33:20 for women, 28:35 for men – anyone breaking 30:20 (women) or 27:00 (men) would qualify for the World Championship in Tokyo.

“We just want to show how amazing this race is,” said Goucher on runnersworld.com. “So much can happen in a 30- to 33-minute race – so many stories, so much drama, so much performance.”

A Short Race with Long-Term Impact

Even outside the world elite, a 10K can work wonders. Anyone planning a half marathon or marathon should, according to experts like Sara Hall and Amanda Brooks, definitely integrate this distance classic into their training. Why? Simple: getting used to 10K pace makes you much more efficient over the long distances.

“I always start my marathon training with 10K sessions before the legs get tired,” reveals Hall. “It’s the ideal foundation – especially if you are not so young anymore.”

Goucher also used the 10K run as a training highlight before the Boston Marathon 2013. Back then, she ran a fast 10K in Stanford together with Shalane Flanagan: Flanagan finished in 31:04, Goucher in 31:46.

“We just wanted to go full throttle and shock the body again,” she says on runnersworld.com. “You get more on your toes, lift your knees higher – and afterwards you feel suddenly more efficient during slower sessions.”

More Than Just Speed Training

Coach Amanda Brooks also sees the 10K as the perfect blend of speed and endurance. She integrates it into the first weeks of every marathon plan – specifically through interval training and tempo runs.

“Even as a master runner, I still set personal bests here,” she raves. “And the best part: after a 10K, you get back to everyday life faster – no weeks-long recovery needed.”

The benefits of 10K training? According to runnersworld.com, almost too many to list:

• Strengthens explosive power and leg turnover
• Builds speed endurance
• Trains pacing under high effort
• Increases lactate tolerance
• Optimizes heart rate control
• Strengthens the whole body for race demands
• Boosts VO2max through fast intervals
• Develops mental toughness

Especially for marathoners with pacing issues, I would recommend 10K training. One approach is to start 20 weeks before the marathon with an 8-week focused 10K plan (including a race at the end of the cycle) and then transition into the 12-week marathon plan. This is possible, for example, with the "Big Running Book of Training Plans", which contains both 10K and marathon plans for all levels.

Workouts with 10K Impact

If you want to include the 10K in training, there are many options. Here are some proven sessions from the Save the 10,000 with Des and Kara universe to take your training to the next level:

Interval Training

6 x 800 meters slightly faster than 5K pace, with equal jog recovery. Advanced: up to 1200 meters. Beginners: start with 2 x 800 meters and gradually increase.

Tempo Run

2 x 15 minutes just below 10K pace, with 3 minutes rest in between. Beginners start with 5 minutes and increase weekly.

Mix Workout

• 2 miles warm-up
• 5 x 30 seconds at 5K pace (1 min rest each)
• 5 min rest
• 2 x 5 minutes at 10K pace (5 min rest each)
• 5 min rest
• 5 x 20 seconds at 5K pace (1 min rest each)
• Cooldown

1K or Mile Repeats

6–8 x 1K or 6 x 1 mile at 10K pace, with 90 seconds to 3 min jog recovery. Beginners start with 2–3 repeats.

Combined Ladder

The perfect track workout: 400 to 1600 meters at varying paces. Shorter distances closer to 5K pace, longer distances closer to 10K pace.

My Conclusion: The 10K is More Than a Stepping Stone

Whether you are a marathon newbie or an experienced runner, the “Save the 10,000 with Des and Kara” event impressively showed the power of the 10K race. Smart training benefits not only on the track but especially on long runs.