My training for sub 40 10k

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15/04/2013 at 12:49

Hi folks is there any experienced heads in here that can look over my training and tell me if im on the right path for a sub40 min 10K

Monday- Am slow run normally 7-8 miles Monday- Pm some weight training squats lunges etc.

Tuesday- Am hill reps the hill i use is not the steepest but its quite long i normally do 5-6 times the hill with a jog back down. Tuesday- Pm Run with my running club normally 6-7 miles.

Wed- Am slow run 10-12 miles Wed- Pm Weight training same as Monday or i rest.

Thursday-Am Swimming normally 30 to 40 mins of lengths Thursday- Pm Interval training with my running club 200,400,600,800,1000,1500 its normally 16x200 5x1500 etc.

Friday- Am rest legs are gone after the reps. Friday- Pm slow run 6-7 miles

Sat- Am Parkrun 5k Sat-Pm rest

Sunday long slow run 12-15 miles.

Please dont worry about ripping my plan apart as i want to know what im doing right or wrong any help would be much appreciated.



15/04/2013 at 13:14

couple of questions:

what is ur current pb for a 10k

where is your rest day?????????? 

15/04/2013 at 13:20
As above, you need a rest day to help recovery.
It does seem like very high mileage to get below 40 mins.
Need some more details on PBs and experience really.
cougie    pirate
15/04/2013 at 13:33
50 miles a week. Impressive. But I think you might do better with two rest days in there. I'd be knackered after a week like that.
15/04/2013 at 14:00

Hi Mark

Have a read of this thread

Moraghan Training - Stevie G

The guys on there are a little bit quicker but you get a great ideas for training sessions.

Good luck

15/04/2013 at 15:35

Hi guys thanks for the reply my PB are the following i've only ever done 2 10k runs but they are 45mins for the first and 43mins for the second.

I know my routine is a bit tough but im hoping some of you experienced guys can guide me in the right direction.

Cheers maxpower i'll check it out.

15/04/2013 at 15:36

Trixeepoo sat tend to be a rest day as i spend it with the wife other than that not that much.

cougie    pirate
15/04/2013 at 15:39
We did Mark. You need more rest.

Racing 5k flat out is (surprisingly) NOT a rest day.

How long have you been running ?
Edited: 15/04/2013 at 15:40
15/04/2013 at 15:45

Agree with the other try and fit a rest day in, if I were you I would take it on a saturday but do the park run once a month to test your progress and on that week knock the session on a thurs down a notch.  The other session i would reccomend is a tempo run of between 20 & 40 mins at 10mile or HM pace, as 10km needs speed endurance as well as speed, and your sessions are all about speed.

Looking at your previous times you should crack 40 and quite soon

15/04/2013 at 15:46

Been running for about 3+ years but i played football for about 10yrs

I'll cut down the runs and introduce some recovery days.

Is the sub 40 achievable though.

15/04/2013 at 21:44

I went out tonight and ran 5.5 miles according to my garmin. This was my first run this week no am run.

Took me 42.42mins was a slow steady run miles are.

Mile 1 - 8.01

Mile 2 - 8.36

Mile 3 - 7.30

Mile 4 - 7.26

Mile 5 - 7.16

Mile 6 - 7.42 this was the half mile.

Is it wise to got out and do hill reps tomorrow morning knowing that im running tomorrow night which will be between 6/7 miles.


15/04/2013 at 22:01
I don't really think you need to be running twice a day . I know everyone is different but I managed to get sub 40 on 5 runs a week. 1 long run, 1 interval or hill session, 1 tempo run and 2 easy runs. I have only been running 4 yrs witha background of rugby.
15/04/2013 at 22:09

Cheers Millsy how far was your long run and what was you interval and hill session like.

Also what speed/distance was your tempo run and easy run.

Sorry for the questions just trying to get a decent stable running plan.

15/04/2013 at 22:26
Long run wise, I think I was training for a marathon at the time but could have got away with a 10-12 miler.
Intervals at about 5k pace
Tempo at 10k - H/M pace.
Easy runs around 8.30 - 9 min miles.
15/04/2013 at 22:30

How did you find racing to gain your sub 40mins Millsy. 

15/04/2013 at 22:48
Sorry I don't quite understand your question , can you elaborate a bit please.
15/04/2013 at 22:56
Mark think you're making this way to complicated.

4 double days and 1 days rest. Likely knackered after 2-3 weeks if this.

I do 3 runs a week to do sub 40. With 2 days cross training. Emphasis on quality not quantity.

Might take you 12-18 months to go from 42-43 minute 10k to sub 40.

How old are you?
16/04/2013 at 10:38

Hi Millsy sorry was just asking after your training when it came to race day how did you feel pace wise running sub 40.

Fit-running-cat im 32 been running for a fair bit now but just wanting to up my running but would like to get some structure so i though it best to post on here.

Some good feedback too.

16/04/2013 at 13:09

Also dropping mileage for the few days before the race will probably help you massively (if you didn't do that already) as your schedule sounds quite tiring!  Amazing what a fresh pair of legs can do.  

What is your Parkrun PB?  

16/04/2013 at 13:12
Hard to say on how it felt as I do a parkrun every couple of weeks so I went out a little bit slower than that and just held on.
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