Breaking 40min 10k

41 to 49 of 49 messages
05/02/2014 at 09:02
IronCat5 wrote (see)

FIRST works well, but does claim a lot of people on the way through injury. And you need to have a 'raced' 5km time to base things off; parkrun is a good opportunity.

Sounds like you're sorted either way.

Yeah - FIRST worked well for me last year, but any structured training program would have worked well for me because I'd never done any structured training (or really any training at all - just the odd run now and again).

But yeah - getting to Parkrun is a bit of an annoyance for me so I just ran 5km hard in 22 minutes towards the end of 2012 and based my training times on that.  I did sort of guess my 5km time this time around, which probably wasn't a good idea...!!

It was a good introduction to structured training for me because I couldn't see myself running more than 3 times a week a year ago but now I want to run more than 3 times per week, but the aggressive training paces in the FIRST plans don't really allow for that.  I tried one extra recovery run in the middle of my HM plan last year and got injured.  Luckily it was minor and cleared up within a week or so, but I think it demonstrates that although I felt like I was coping well with the paces etc. that I was right on the edge of pushing too hard / doing too much.

I'm going to move away from that from now on and go with something more "traditional".  Still got one eye on a sub 40 min 10k at the end of March, but if it doesn't happen I won't be devastated.

Edited: 05/02/2014 at 09:03
05/02/2014 at 09:41

That sounds a bit more sensible Calum. I still think its worth racing something to get a clear idea of LT pace etc.

Hopefully with slowing all your sessions down a bit you will realise how unneccessariliy hard you were training.

05/02/2014 at 09:50
IronCat5 wrote (see)

FIRST works well, but does claim a lot of people on the way through injury. And you need to have a 'raced' 5km time to base things off; parkrun is a good opportunity.

Sounds like you're sorted either way.

 

DT19 wrote (see)

That sounds a bit more sensible Calum. I still think its worth racing something to get a clear idea of LT pace etc.

Hopefully with slowing all your sessions down a bit you will realise how unneccessariliy hard you were training.

I think I already realise!  

Yeah - I would like to get a Parkrun in, but it's just tricky.  Nearest Parkrun is an hour away, so that means a good 3 hours out of a Saturday morning to "just run 5k" - difficult to justify when I could go out and run 5k and be back within about 40 minutes (including warm up).  Family time takes priority at the weekends!

05/02/2014 at 09:52

yeah i get your point. Train to the paces you have for now and use the next 10k as a marker to establish where you then are.

I used to do it myself. A 10 miler wouyld always be a flat out affair and i would be wiped out for rest of day. Now I have dropped a minute a mile off my pace for those things, once I ahve had a stretch and shower etc i can almost forget I have even run.

Edited: 05/02/2014 at 09:53
05/02/2014 at 10:04
DT19 wrote (see)

yeah i get your point. Train to the paces you have for now and use the next 10k as a marker to establish where you then are.

I used to do it myself. A 10 miler wouyld always be a flat out affair and i would be wiped out for rest of day. Now I have dropped a minute a mile off my pace for those things, once I ahve had a stretch and shower etc i can almost forget I have even run.

Yeah - on the Parkrun thing on a Saturday morning.  I would pretty much have to choose between getting on the long run or running the Parkrun (and the long run taking less time out of the day and causing less hassle).  With less than 7 weeks until the 10k, I'd rather get the long runs in and accept I may be slightly out with the training paces but I don't think they are wildly wrong now (they were all too quick until I reassessed yesterday).

Thanks again for the tips!

Edited: 05/02/2014 at 10:05
02/05/2014 at 23:00

CC82 I have been reading over the various 10k threads the last few days and your one of the names that have been on them all pretty consistently and have 10k times that line up with mine.

Im just starting to get my head around putting in some speed training, although I mostly rotate mile reps and tempos due to the fact I run a fair amount higher mileage for longer distances but have picked up some good ideas for running short intervals too.

Anyway, I mostly just wannted to ask how you got on in your 10k? 

03/05/2014 at 23:37

Some good stuff on this thread - I am also looking to break 40 minutes for 10K but have only been training consistently for 2 weeks and I'm starting to wonder BUT I still firmly believe it is achievable if I am willing to suffer.

04/05/2014 at 05:17

Hold 3mins 59 secs/km for 10 kms in a row or run 6.2 miles at 6m 25sec pace to yield a sub 40 min time for 10km. A sub 40 minute time for 10km is harder than a sub 90 minute for HM. A sub 41 min time for 10km predicts sub 90 minute time for HM.

If you can run sub 40 minutes for 10km you can run sub 90 minutes for HM and close to a sub 19 minute time for 5k.

Edited: 04/05/2014 at 05:18
06/05/2014 at 14:04
kallum w wrote (see)

CC82 I have been reading over the various 10k threads the last few days and your one of the names that have been on them all pretty consistently and have 10k times that line up with mine.

Im just starting to get my head around putting in some speed training, although I mostly rotate mile reps and tempos due to the fact I run a fair amount higher mileage for longer distances but have picked up some good ideas for running short intervals too.

Anyway, I mostly just wannted to ask how you got on in your 10k? 

Only just saw this.

I didn't get a sub 40 10k in March.  The story of my race is somewhere else on this forum, I forget where...  It was very windy and very hilly, so by about halfway round I'd nearly given up on going sub40.  I got to the 5k marker at 20:40, so it would have needed a very quick second 5k to break the 40.  It continued uphill into the wind until at least 6k, so didn't feel like I was gaining at all.  Then we turned a corner at about 7k and started running downhill, wind assisted.  Felt pretty effortless so the first 6k hadn't broken me.  I clocked 36:20 at the 9k marker, so thought there may be an outside chance of sneaking under 40 with a very fast last km, but a group of us got directed the wrong way just after that 9k marker and we ended up running something like 11.5k - I gave up once I realised what had happened and got a stitch and walked a bit.  I trotted over the line eventually with a time of 47:xx!!  5 minutes slower than my PB.  I had a bit of a calf strain too so the training didn't really get going until a couple of weeks later.

Firmly back on it now though.  Did the Parkrun two weekends ago and got 19:34, and have 2x 10k races over the next 2 weekends.  Pretty confident of the sub 40 now as training has been going really well.


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