A new 10k in under 60 mins thread?

They're all too fast in the other thread!

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25/03/2013 at 18:28

Hi Becky and welcome to the thread

The best advice I can offer is the only way to improve your running is to run more. You really need to be running at least 3 times per week to build a base and then you can work on increasing your pace. Although I must say that you did fab on your first 10k just running once per week!

When I started running I was averaging about 3 times per week, now I run probably on average 5 times per week, This has helped me build a base level of running whilst also naturally speeding up, without having to focus on speed workouts. For eg; in July last year I ran my first 10k in 1hr 2mins, by November I had reduced my time to 50 mins and 9 secs. My next 10k is May and I should be able to complete this around 48 mins approx. Good luck.

7th Skip fingers crossed you find your running mojo, I wouldn't be surprised if it was partly due to the extremely cold weather we are having. When I awoke on Saturday and looked out of the window I actually burst into tears at the sight of snow again. I am so sick of this winter now. Well done for getting on the treadmill though, that is something that I just cannot do. 

Did a 13.5 miler LSR on Sunday averaging HR about 140bpm which is 70%, and a with another 6.5 miler today with an average HR of about 72%, am hoping to increase my mileage up to about 35 - 40 mile per week slowly from my current mileage of about 30pw.

25/03/2013 at 21:51

Hi Becky, I'll echo the advice from HM4 and Lisa - get a plan and to improve you need to run further/more often. Great time for a 10k off 1 run a week mind

7th Skip, do you use a Garmin (or similar?) I've never tried it but heard many people take a short break then start running again without their watch and enjoy it again - maybe worth a try?

Lisa, good going with the runs and nice HR's Did another 5 miles today, not as hilly as Yesterday but bot runs have seen my HR up from an average of 66-67% to 74 & 75% at the same pace as normal - I'm putting it down to not being 100% recovered from the flu as well as little/no running for 2 weeks. I've still not managed a 30 mile week but will chase you down

25/03/2013 at 23:59
Thanks for the tips guys ,

Andi I always run with my iPod and just listen to the radio , which the. Acts as a GPS as I use mapmyrun , good free software lol

Went to gym tonight ran on treadmill foe 45 minutes helping a friend as they are running Brighton marathon in a coup,e of weeks , wow run was amazing , but I am really feeling the pain tonight , to much to soon I feel , but I won't be beaten

Tc all speak soon , and keep up the hard work
HM4
26/03/2013 at 18:44

Well done guys.

29/03/2013 at 22:47
Hey all

Hope your all having a fantastic long weekend ,and that you run off all those chocolate eggs that you going to have , me I'm off to my first parkrun since my HM tomorrow , but my training has slipped big time

I back in the gym but very little motivation , getting things done , even ran for an hour on the treadmill on Thursday cause I could not decide what I wanted to doin the gym,how sad is that , I suppose the saving grace is that I am doing something

And experience tells me although I still class myself as a newbie that it will alll slot in to place when it's ready

Take care all speak soon
30/03/2013 at 07:50

Skip, have you any future races lined up - it may be that you are experiencing the post race blues? I know that in the week after I ran my first HM I thought what now and could have easily lost my motivation. That was until I until I booked a few more races, so now I am running another HM next weekend, a 10K in May a 15 mile race in July and another HM in September. I call it my post race flurry of activity . I have also got my eye on another HM in June but I am also going to concentrate on Hadd (HR) training after next weekend. I love having a plan or something to work to, this really keeps me motivated. I hope my rambling has given you something to consider?

Will probably head out for an easy 3-5 miler today, and then a 12-14 miler tomorrow all run at HR of about 70% hopefully.

Happy running all

30/03/2013 at 13:47

Hi all, 

First parkrun today. Not able to run all week because work was nuts so felt a little rusty. Then first proper 10k race on Monday. Looking forward to having official times so I can start to think about beating them and getting close to an hour

Though I'm new runner I can say it's definitely the abilty to have training plans and loads of little and bigger goals which makes this the best form of getting fit by a mile for me! That takes care of the motivation for me!

HM4
30/03/2013 at 21:10

7th Skip,

How did you get on with the parkrun

Lisa,

Good luck for the lsr tomorrow.

Rivergirl,

Excellent.  Well done.

31/03/2013 at 13:20

7th Skip, well done on the treadmill run and as HM4 asks how was the Parkrun?

Lisa, good luck for today's LSR and the 70% average

I had planned on a 10 miler yesterday but was dehydrated and only managed 5 miles (though did enjoy the excess of beer and Single Malt on Friday night). Probably won't go out today and will rest up ready for next week - have given myself a target of 80 miles for April and hope to smash that. 

HM4
31/03/2013 at 13:24

Andi,

Well done & good luck with the mileage next month.

01/04/2013 at 22:59

Txs HM4

Today was a weird run, I decided to turn off the pace screen on my garmin and just plod along for 4 miles keeping my HR below 75%. The first 2 miles was basically uphill (Sea level to 515 feet) and rather than turn round I carried on over the top and down a forest trail toward the shore (500 foot decline). The return was quite hard but knew the final 2 miles were downhill again so off I trotted with a few walk breaks when my HR went over 75%.

7.79 miles in 93 minutes and as my goal 'pace' is 12 min miles I was amazed the run averaged  11:58 without using any gadgets to pace myself. Average HR was 68%

I'm a bit confused by my garmin though cos it says the total incline was 1340 feet in my Training Centre but on the Garmin Connect Site using the same info it says Elevation Gain of 290 metres! (951 feet).

01/04/2013 at 23:54
Hey HM4 parkrun went okay , okay truth be told it hurt like a b.tch but done it in 26.16 so quite happy really ,
Then stupid of me went out for a run on Sunday and well went for 6 miles and loved it ,

But I have realised that I am a little injured , but nothing that can not be cured with time but I'll get there

Thanks for all the support , I have spoken to a PT at the gym and we are going to sit down and chat about a new programme to try and get the mojo back

Well done everybody you all seem up to be doing well onwards and upwards

Speak soon
HM4
02/04/2013 at 07:35

Andi,

Well done.  Don't get too hung up on the elevation - it's just different ways of recording the same thing.  The main thing is to try and make sure the hills are in the same place on your training runs as in the race.

7th Skip,

Well done, hope recover quickly.

02/04/2013 at 20:07

Txs HM4 and have been looking for routes that look similar to Loch ness (though shortened of course) no problem finding inclines/declines but there is nowhere I can find with more than a couple of hundred yards of flat road!

Today was my second day running with the pace screen on my garmin turned off and guess what, got a 10k PB, even better my average HR was just 68%. Bad news is the time was 67:53 so still a long way off that magical sub 60

04/04/2013 at 18:24

After my 10k PB on Tuesday I went out to attack my 5k PB (since starting running again) but set out (much) much too fast and called it a day after a mile and 07:55 - not too bad cos I knocked 107 seconds off my old Mile PB!

That old mile PB was slow as I'd just run a 4:42 kilometre and not sure I'll beat that for a while. Two minutes rest and set off to do a slow 5k which had plenty of walk breaks in it

04/04/2013 at 18:26
Hey all

Andi don't worry training runs never seem to reflect what you do on race day , race days are always better

Me I have found out what's happened this week , I came down with the lurgy , yep so me completely rundown , hey ho

Time to get better then hit the roads and start again ,looking at signing uproar the great south again this year

Speak soon
HM4
04/04/2013 at 18:28

Andi,

Well done.

7th Skip,

Hope you're back to normal quickly.

04/04/2013 at 18:45

Txs HM4 and 7th Skip

Hope the dready lurgy doesn't hang around for too long! Man Flu put me out of action for almost 2 weeks in March so know how you must be feeling

05/04/2013 at 16:03

Ran 9.88km In 60 mins this week that is the best I have ran so far. 8 weeks till my first 10k & have completed my c210k training plan. Going for my slow run tonight. In terms of increasing the time/distance what would you guys suggest from being able to run 60mins non-stop at the moment?

HM4
05/04/2013 at 19:14

Jonathan,

Have a look at a slightly more advanced 10k plan.

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