For optimal results in a 10km you will need to run at an intensity slightly above your anaerobic threshold. This is quite intense in terms of physiological demand, particularly for those wishing to achieve the distance in between 40 and 60 minute. The primary difference between the 5km and 10km in terms of demand is that the 10km uses a greater amount of aerobic energy, and therefore strength and endurance are also very important. For these reasons, the primary focus of any 10km program should be boosting anaerobic threshold, improving aerobic endurance, and developing strength to minimise.
