Is my training plan OK to get a sub 50 min 10K?

6 messages
18/03/2011 at 19:46

 OK, so I’m a big old bloke, 50 and 16.5 stone & 6’5”, who has never run except in rugby training.  I’m planning on doing a 10 k race in June ( my very first race ever ) and would really like to go sub-50 mins.    I’m stuck on a ship at the moment 5 weeks at a time so can only train on a treadmill set at 2% incline ( though the ships roll can add 6 degrees either way which can be interesting ).  This is the plan I’m now doing onboard, I’m trying to build a good base.   I always find I run faster on land than a treadmill ( I can do 10k in 54 mins at the moment when ashore ) is this a reasonable routine, I’ve been doing it for the past 3 weeks and feel fine on it, other than sweating rather a lot.  Will this help me build some speed if I start adding more speed training in the last 6 – 8 weeks before the race? 

Day 1

14k @ 90min ( 8.7 miles )

9.5 km/hr    ( 10.2 min miles )

 Day 2

8.5k @ 60min  ( 5.28 miles )

8.5 km/hr   ( 11.4 min miles )

Slow, practically a Rest

 Day 3

7.5k @ 50min   (4.6 miles )

4 x 400m @ 13 km/hr   ( 7.4 min miles )

2 x 800m @ 12km/hr    ( 8 min miles )

Rest

 Day 5

17k @ 106min   ( 10.5 miles )

9.5 km/hr   ( 10.2 min miles )

 Day 6

10k @ 57min    ( 6.2 miles )

10.5 km/hr     ( 9.2 min miles )

 Day 7

8.5k @ 60min  ( 5.28 miles )

8.5 km/hr   ( 11.4 min miles )

Slow, practically a Rest 

So I'm doing about 35 - 40 miles a week, much of it quite slowly, but I hear this is the way to build a base.  Any input?

Edited: 18/03/2011 at 19:50
18/03/2011 at 23:17

Its quite a lot of running, you could do a 50 min 10k on less. Add some speedwork instead of one of the sessions and count your calories.

18/03/2011 at 23:52

Hi Alex :   "Add some speedwork instead of one of the sessions and count your calories."

Day 3

7.5k @ 50min   (4.6 miles )

4 x 400m @ 13 km/hr   ( 7.4 min miles )

2 x 800m @ 12km/hr    ( 8 min miles )

That is speed work for me!  Calorie wise at less that 16 st I would need hospital admision, I'm a big built unit - do not think "runners shape" - Think lock-forward.






I've just seen where you're from Alex, you never know I might bump in to you, I'm planning to try the Llanelli and maybe Aberdare 10k's this summer - I'm living ( when on shore ) in Pennclawdd!
Edited: 19/03/2011 at 02:00
19/03/2011 at 08:37

It's a small world I will defo do both those races so look me up. I run for Port Talbot Harriers, just ask anyone in a PTH vest who I am. I live in Gowerton.

For speedwork you need to do, say

5 x 1k @ 5k pace or slightly faster with 90 secs rest between each or 6 x 800m

19/03/2011 at 08:39

Oh, and I was a 15.5 stone prop forward in my day (mostly lose head). I am now 12 stone / 5ft 10". Have gone from an XL in everything to a L.

Edited: 19/03/2011 at 11:39
19/03/2011 at 12:16

I suggest 3 slow runs a week, 1 long one (up to 10 miles), and 2 shorter ones (5 miles).

Then on top of that mix in 2 quality sessions, but keep them varied. Use macmillan calculator to work out all your training paces. These are a few sessions I'm trying at the moment, and I'm targeting a 10k pb. (all have 2m warm up and 1m cool down)

5 x 1m at 10k pace (90 sec rest, aiming to reduce to 60s rest)

4m at Marathon pace, or 4m at half marathon pace.

4 x 1200m at 5k pace (60 sec rest)

Progression run: 4 miles with 1 mile each of marathon, HM, 10K then 5K paces.

Make up your own, just try to hit a mix of paces between 3k and Marathon.

Enjoy, and good luck. On the base you''ve got 10k in 50 mins should come easily.


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