10k is this miles or km?

[kpks]

Hi,

I have done 10k in km, never in miles. I am asthmatic and I have a tough time pacing myself. I do 8 - 10 km most Sundays. Any suggestions for improving pace gratefully accepted.

[GoGo_JoJo Graduate10]

10km is 6.2 miles.

If you want to increase pace try just doing 5 or 6km but pushing a little bit harder. Once you can run that distance quicker without too much difficulty extend again bit by bit back to 10k and you should see your times improving.

If you're running several times a week it's good to try and make one run a faster run, one a longer run and one just a steady one.

Speed isn't everything though. If you're managing 10k every week with your asthma that's great in itself. Many people would use that as an excuse not to run in the first place so you're already winning. 👍🏻😁

[Tasha99 Graduate10]

Running further once a week will improve your pace. Hills are good too. Have you got a turbohaler? Great for sports.

[kpks Graduate10 in reply to Tasha99]

Turbohaler is better than inhaler with spacer? I insisted on regular one because I had a spacer already... Will switch to turbohaler when this one runs out

[Tasha99 Graduate10 in reply to kpks]

I think it’s for sporty people. I found it more effective. Maybe try it?

[JaoJao Graduate10]

Do you use a running app because you can use the splits to give you an indication of where your paces differ vastly. Some running apps also give you queues at intervals and give you an indication of your pay so you could use that to manage your performance during your run when you’re out there

[kpks Graduate10]

I have Nike Run Club. Recently bought a iwatch, still learning to use it while running