Your problems might be pacing issues on the day with race day adrenaline. For a 40 min 10K you need to keep your 1/4 miles close to the 1 min 36 mark. I'd start tracking them from the moment you start the race. Even pacing is the key to a PB.
Also, don't get caught up in a group that you feel is at a similar competence to you. Run your own race and track your own progress on your Garmin.....every 1/4 mile if need be......I do
You may crack 40 mins next week with the right strategy!! Best of luck.....
Darryll just as a guide, I ran 39:49 in September a week after doing 19:10 for the 5k.
If you can knock out a couple of 19 minute 5k's every week on a treadmill then you should have a sub 40 in you comfortably providing you pace yourself correctly.
If you start running 3:50/km for the first 3 or 4km as you have been doing, you are running 38:20 pace which is too quick.
When I did it I ran the first km in around 3:45 (adrenaline and the first km is always a bit quick!) and then settled into 3:57/km - 4:02/km all the way round.
Also, don't overdo it in the few days before the race.
Guys, thanks again for your help. I really think that i am at the right level and a lot of it is getting my race plan right. will take few days rest after a run tonight and make sure i keep to an even pace. No doubt if i did crack the 40 min mark it would satisfy probably until christmas and the goalposts will just get shifted again.
Did 39.47 today. thanks for the pacing advice etc, kept a fairly steady even pace which allowed me to hang in in the final quarter. 90 secs off my pb as well so very pleased.
I couldn't be more delighted for you. Christmas came early!!!!!
yes, well happy, and the best thing is, the schedule on mcmillan to kick onto the next level seems to still present a lighter training sch than i have been used to!!
The training schedule you were used to would have sent you into tendonitis before too long!
Running really is one of those sports where the hardest workers don't always prosper. Sensible calculated training is the way to PBs.
You've done so well in that 10K. I bet 2013 is going to be a brilliant year for you, you've learnt alot in a week.
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