Time for a fast 10k | Our favourite race goes virtual!

Well the title of this post says it all. In 2018 we shared an article about the ARD 3 Vlei 10km race .

A fast and flat 10k race perfect for chasing your PB or testing your fitness. This year the race goes virtual and its one of the few virtual races we are actually excited for.

Although we won’t be running the race route we will be finding our own fast and flat route to take on. Some of the Everyday Athlete crew will be chasing fast 10k times by the end of October.

Here are some quick tips to help improve your 10k running speed.

  1. Increase your weekly mileage by 10-20 percent.
  2. Spend time training at threshold pace.
  3. Use interval training to Build your speed and running economy.
  4. Try some race goal pace intervals.
  5. Do a long run each week to improve your endurance.
  6. Pick your route wisely.
  7. Follow a structured training program

For more detailed or goal specific advice contact us for one on one coaching with Shanaaz & Ziyaad.

More about the race

Virtual distances to Run, Walk or Stroll 5km, 10km, or 21km. Entrants have from 4 October to 25 October  to complete the distance in one attempt.

Social distance regulations to be observed.

We hope you will join us in supporting the ARD Athletics Club & their beneficiaries: Fairmount secondary School, LOFOB (League of Friends of the Blind), SPCA & The Princess Vlei Forum

Enter here: https://www.allmysports-sa.com/events/5f2a7f176c04b/