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@ Tim, thanks this sounds like good advise. I shall try 12k method. Thank you for taken the time to respond. (I think I'm setting out too quick then fading in the last 3k)
@J1M thank you also for taking the time to respond! I'll a look at the link and come back to you. Thanks again.
I had this problem for ages and also became frustrated. I spoke to my brother who knows more than I do! He suggested doing Fartleks and it worked for me. My PB in a race is now 54mins 50secs.
I must point out that I hate doing them and I did a 6K session of them yesterday and disliked every minute! My brother also told me only to do a session of them once a week.
I'm no expert but can only tell you what I do...
I decide a distance and then run at normal pace until I feel warmed up and then I pick out a spot in the distance (like a tree or a post) and I run as fast I can to it then I slow back my normal pace until I feel recovered and repeat over and over unitl I have covered the distance.
Hopefully it will work for you! Good luck I know how you are feeling!
Take your time. I was running for a year and just couldn't get under the hour then suddenly everything came together. My current 10k pb is 54:39 and I know I can get closer to 50 but I need to be patient and work hard. You do need to get miles in your legs and this will help when you come to do speed work. You will get there, I promise!
That is why I was never an elite athlete, not only did I breathe I also sweated and touched the ground - in fact I remember standing on the mall in 1983 when Mike Gratton won the London Marathon (yes British male runners did do that at times) and I am sure he was not only breathing, he was also sweating and he was definitely touchng the ground. If I a runner was to run without touching the ground would they be disqualifed like walkers are when they are caught lifting?
Just read it - I only saw that years London at the half way stage and then 25 miles in the Mall - I didn't see him in the first 40 minutes of the race - perhaps he didn't sweat, breathe or touch the ground in the early stages.
"...who can run for 30-40 mins without breathing, sweating or touching the ground." Last person I saw able to move around like that was in a coffin. They weren't running though.
JF, just as an idea, how about dropping your pace/ time goal for a couple of months and focussing just on increasing your weekly mileage instead? Pace goals can feel a bit 'all or nothing' and can leave you feeling frustrated until you achieve them and then hollow afterwards - the satisfaction can be short lived!
How about just focussing on your running form, cadence, economy - whatever during at least your long run instead? Drop your focus on pace for now. After a month or two, do a time trial and see how you get on!
simple answer: run longer than 10k in training you will then find 10k a breeze and do it quicker...