Hi everyone,
I am currently running 44 mins for 10k and really want to improve!! I have built up a good base currently running 5-6 times a week. I was wondering if anyone had some good tips and advice to help me. I really want to get my time under 40 mins soon, am I being realistic? Does anyone have any success stories to give me inspiration!!
Thanks
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I was running 42/43 mins. Then I jopined a club (but you can do it on your own of course) and within 3 months - YES - 3 months - I got down to a 39. Within a year it was 36 and 2 years a 35.
I think the best session for a 10k is 6x1k with a 2 minute rest. If you do under 4 mins on your first set you'll be doing well, but (as a 44 minn 10k runner now) you'll be averaging under 3:40/k within 5 sessions.
Also, do some really short stuff. I try to get in some 200mx20 with 45second rest. It's Lactic Acid city, but it keeps you on your toes, and your lungs "big" too
the progression to 35mins is very interesting!
i did a 38:27 a18months ago..before i started doing a good 25-30 miles a week.
I haven't broken it since, in 4 attempts which have either been on hilly courses or on excessively hot days!
I fear i lack the ability to "race" and tend to just run as i would in a training run..if i feel like it i'll push the pace on but otherwise go comfortable!
my clubs recommences its speedwork sessions this tuesday after 6 month gap so hopefully that will help!
My club is also starting speed training again so hopefully with a bit of competition I might be able to push my times down! I know what you mean about lacking the ability to race. I think I talk myself out of a race before I have run it! Although I think that hopefully as I am relatively knew I will get better with some more experience.
Mon 10km easy (4:45 to 4:55min/km)
Tue 5 x 2000m with 90sec total rest
(Aim to run total distance 39:30 to 39:45)
Wed 10km easy (4:45 to 4:55min/km)
Thu 6 x 1000m with 60sec total rest
(Aim to run at 3:48 to 3:50min/km)
Fri Rest
Sat or Sun 20km long slow distance (5min/km)
Sat or Sun 10km easy (4:45 to 4:55min/km)
Do this for 9 weeks with a race every three weeks. Take it easy on the 9th week before your goal race.
I managed to go from 39 to 34 within a year. There are no tricks to it - just get out there and run lots of slow miles.
Going to 7 days a week training will help. In that should be a long run (90mins is ok for 10km racing), some slow reps (10km paced is fine, but look to cover 8 - 10km) and a tempo run (HM paced). The way things are progressing, I'd hope to take another minute to 90s off bt December using this method.
See here and here for some pointers.
I went from 40.25 to sod all. be careful.