You are clearly naturally fit if you can run 44 min 10ks with only 6 miles a week training. Your weight and height are right on the money and you're still young too.
I think you could have a serious go at beating 40 mins over 10K within two or three months. But mileage is the key! You don't have to run these miles fast either. Perhaps start with 20 miles a week at 7:50 pace per mile to include one weekly long run of say 10 miles.....and then increase your weekly miles by 10% each week building up to a weekly long run of 12 miles.
Reps, intervals, hills etc are great in the context of a good weekly training plan; but I don't think you've scratched the surface of your potential. You'll be surprised by how quick your race results improve on a diet of easy miles alone.
Wow thanks guys that's really helpful. So i'll not worry about reps, hills etc yet and just up my mileage to 20 miles per week to start with and see how that works out. I do find that when I run, my legs feel fine, even after a 10mile, but it's my breathing that really starts to labour and slows me down! So more mileage should help with this.
My dad's 60 and runs a 38 min 10k so I should be able to reach that at some point I hope!
Your times suggest that you have a poor aerobic base - the drop-off in pace at longer distances is pretty severe. Stage 1 is to do more running .... and keep the pace nice and easy (this is harder than it seems). After a couple of months you can consider bringing in one or two faster sessions. First 3 posts here will tell you how to go about it...
6 million and one threads on this exact subject!
Just wanted to follow up on this - thanks to all who gave me advice. I upped mileage to 15 miles per week with a few interval sessions thrown in and just got a 41.58 10k. Now to up to 20 miles per week and then...gulp... 30!
Well done Rob!
Don't be psyched by running 30 miles a week. See if you can blag yourself an hour and a half on either Saturday or Sunday afternoon to do a nice slow 10 miles. Try doing three miles of intervals twice a week (6x800 for example). Including warmups and cool downs that should already see you to at least 20 miles.
The remaining 10 miles you could easily make up by blagging 20-25 mins after work on three of the other free days. Or by doing two easy 5 mile runs (circa 40 mins after work on two of the remaining days. That would still leave you with 2 rest days a week......and sub 40mins over 10K would arrive in no time!!
Great! thanks Jamie!
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Limited. | © Runner's World 2002-2013 |