PERSONAL BEST
The 10-miler might not be as common as other distances, but training for one can improve your running in so many ways
COACHING TIPS TO HELP YOU RAISE YOUR RUNNING GAME
CERTAIN RACES CARRY A ROMANCE and unique attraction for runners. I’m not sure why, tradition perhaps, or the simple appeal of a round number, but the 10-mile distance is one of them. As with the mile, it occupies a special place in the hearts of many runners, despite not being a distance you see run at major championships.
There are reports of 10-mile runs going back to the 18th century, but as a formal event, the distance has been part of the British distance-running scene for over 100 years, and was part of the AAA Championships from before 1900 through to 1972. The oldest 10-mile race in the UK is the famous Brampton to Carlisle race. Organised by Borders Harriers since 1951, the race has seen some famous winners over the years, including Ron Hill, Steve Cram and Aly Dixon.
These days, 10-mile races are significantly less common than 5Ks, 10Ks, half and full marathons, while World Athletics stopped ratifying world records over the distance in 1975, with leading times now recorded as ‘world bests’. Despite this, 10-mile events remain an essential feature of the racing calendar, particularly in countries such as the UK, US, the Netherlands and Belgium. Interest in the distance has surged in recent years, with British and European best times set by Eilish McColgan (50:43 in the Great South Run) and Emile Cairess (45:57 in the Podium Breaking 10).
•Why tackle the 10?
Aside from its history and pedigree, 10 miles is an appealing distance for many runners due to its accessibility. For less experienced runners, the distance is a good progression from 10K. With a half marathon being more than double the distance of the 10K, a 10-miler can provide a sensible next step for those looking to race over longer distances.
For many more experienced runners, the 10-mile distance can be an excellent test of your general aerobic fitness. If the race is going to take between 50 and 70 minutes, there’s likely to be a rough correlation between your race intensity and your maximal lactate steady state. Because of the physiological demands of the distance, always being in shape to run a solid 10-miler is a pretty good state for most competitive runners. It can be an excellent foundation or starting point to aim for a 5K or 10K PB in six to eight weeks – layering on a period of quicker running – but equally, it can demonstrate that you’re in an excellent place to layer on a period of marathon-specific training over the course of eight to 12 weeks.
Of course, sometimes we can also just get stuck in a rut and need a change. Focusing on a 10-mile race can help to brea
