How to Run a Faster 10K — Shoes and Training Tips

Running a faster 10km comes down to three things: running more consistently, doing some faster training, and on race day, wearing a shoe that helps you hold pace when it hurts. Here's how to approach all three.

Build your base first

Before worrying about speed work, make sure you're running regularly. Most 10km runners improve fastest by simply adding one more easy run per week. Consistency builds the aerobic base that all faster running depends on.

A good daily trainer is your most important piece of kit at this stage. The Brooks Ghost 16 handles easy days reliably and will last you hundreds of kilometres without breaking down.

Add some faster running

Once you're running 3 or 4 times a week consistently, add one faster session. Tempo runs (comfortably hard, 10 to 20 minutes) and intervals (shorter, faster bursts with recovery) are both effective.

For tempo runs, a shoe with a little more energy return helps. The Saucony Endorphin Speed 4 or Adidas Adizero Boston 13 both give a propulsive feel that makes tempo pace feel more natural.

Race day shoe strategy

For a targeted PB attempt, a carbon plate shoe gives you a genuine edge. The Nike Vaporfly 4 or Adidas Adizero Adios Pro 4 are both proven at 10km pace.

If you're not ready to invest in full carbon, the Saucony Endorphin Speed 4 is an excellent step up from a standard trainer. The nylon plate makes a noticeable difference at race pace for a fraction of the cost.