From your 1st 10k to your current PB.
I started running again (after a break of way too many years) in February, with my first 10k race in May. I'd set the goal of clocking in under 45 minutes, and managed a race time of 44:59. (It took over a minute to cross the start line according to the chip time results, so I wasn't cutting it quite as fine as it looks!)
After that, I caught the bug and kept on going in for races and improving my times gradually. I got closer and closer to the 40-minute mark and desperately wanted to get sub-40 before the end of the year.
Two weeks ago at the Eynsham 10k I knocked my PB down to 40:20. Then, last weekend at the Andy Reading 10k, I clocked in at 38:46 on the chip time. So, next year I'm going for sub-36 or broke...
nov 2007 - 54:09 (first ever race, been running for 2 months)mar 2008 - 49:08may 2008 - 50:37nov 2008 - 46:21 (joined a club in the august and it paid dividends !!)apr 2009 - 45:10apr 2009 - 44:56 (first sub 45 !!!!!)nov 2009 - 44:09
exactly 10mins off in 2 years.
next 10k isnt planned until april next year but with the way trainign has been going im expecting a sub 44 and dont think im a million miles from going very close to sub 43.
31, female and
1st ever 10k was May 09 - 55.54 [running since Jan 09]
June 09 - 53.18 [injured]
July 09 -50.14
Aug 09 - 45.07
October 09 - 44.40 [dead chuffed with that one as I wanted to do under 45 mins before the end of this year ] -also, this run was done with virtually no training and I was 2 weeks back from my holibobs [where I ate and dranks tons!}
I'm currently training for 1/2 marathon but I'd like to do my next 10k in under 40 mins [though I'm wondering if thats a touch too ambitious?]
1st ever 10k was Dec 09 - 36:58
I'm a cyclist who has been running for about 5 weeks as cross training during the winter period. I entered the Ribble Valley 10km for fun and was hoping to get around in about 45 mins. I'm now wondering whether I should bother with the biking and focus on getting my 10k time sub 36.
I did not enjoy the 10k because I set off way to fast and covered the first km in 3:20. I then spent the next 5km trying to recover. Can anyone advise me on a good schedule for a 35 min 10km. Thanks
First 10K race Feb 09 35.53, suprised myself although I was hoping to go under or around 38, trained for about 5weeks with that. Finished with a 35.33 PB for last year, first year of running, so hoping to get quicker. To improve my time I just trained and run alot more consistently, fartlek sessions definately helped me. As for pacing yourself, my race is always the same. Just go for it and hang in there. I advise people to listen to PhilPub though, he is a serious runner, great times and trains and advises to train sensibly. Saying that when I did listen to him I got injured 2 weeks before my first matrathon!!
Interesting accounts onthis thread.
Phil, you went from 40mins to 36mins in less than a year?!
Was that all from marathon training, 60-70miles a week average, or with intense speedwork as well?
Two fellas doing their first 10ks in 35-36mins, I presume you did years of sport before that, and didn't just roll out of bed one day do a few runs and be able to run that pace?
Baz , 31 1/2min 10k. I know a guy who did about a minute quicker at his peak, and he was doing probably about 80-100miles a week, and not just that but intense speedwork sessions included.
I'm imagining your situation was similar?
I started with a casual 41:45 back when I was more a footballer than a runner, and the year later on a particularly on form day hit a 38:27 which took years to beat.
Now at 28 I've hit a 37:18 on a 10k course with a 1k hill, so probably would threaten sub 37 on a flat course.
But think the training of 50miles a week made up of 11 sessions between 3 and 6 miles needs a bit of looking at, in order to go down the time scales.
Stevie G - Mountain biking and Road cycling is my base fitness. I race for 2-3hrs on a regular basis during the year. I did athletics as a kid for several years so I have good running technique (or so I'm told).
I've been running approx 20 miles per week mainly steady since start of Nov. (This includes fell running). Also I've been riding my bike 2-3 times per week. I'm doing a half marathon in two weeks and I was told to get a fast 10km in four weeks before the event. I'm aiming to run at 7 min schedule. Bet i go off too fast .
Spleigh, if you've done a sub 37min 10k then i'd say it'll be very tough for you to keep to a comparatively pedestrian 7min miling, and thus get a 1hr 31.
Although it depends if that 10k was done on your current 20miles a week. And I suppose how intensely the 2-3 bike rides are done and distances involved.
White Pele - good logic. My training is a bit rubbish I oftne think, I tend to do 95% of my sessions in no man's land, not speedwork, and not slow long runs, so all the runs are fairly hard, so by sheer volume of training gets me down to 2930 5miler, 37min 10k and 1hr 23 half, but with a few tweaks can no doubt do better.
And what better time than a new year to add these tweaks!
Stevie- Thanks for advice. I try to go for around 1hr 25mins then. Looks like I'm similar standard to you over 10k. May as well have a go over half.
The furthest I have ever run in 1 week is 22 miles.
My bike rides are 2 x 30 mile intensive interal turbo sessions (indoors) and one steady 60 -70 miles on Saturday. My running is 7 mile on Mondays and 9 - 12 mile runs on Wednesday. They average about 6:50/mile pace.
I suppose I need to do more races to learn how to pace myself. Good luck in new year.
Thanks Pele. Sounds like you're a strong runner and they are quick times. Good stuff.
Using your advice I will aim for 6:30 mins/mile which is 20 seconds quicker than training pace. That should be realistic. Think I'm getting the running bug.
Fast times seem to come easy to you fellas so good luck with the racing.
Was pleased today to be able to do a 10miler now that the roads are decent again! It re-assured me I might be in the right ball park to be close to a 1:22:53 half marathon done last March, as did the 10miles in under 1hr 08, so if I'd done 3miles more at a slower 7mins a mile that'd still be sub 1hr 29.
You can't legislate for the effect race day can have on you when something is riding on it!
That's 7 weeks away though, so hopefully a good few more long runs should help!
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