Simple training plan for sub 45 minute 10k

2 messages
06/08/2012 at 12:16

Hi, I have recently started running and triathlon training again after a 4 year break due to back operation. Previously i was running around 49 minute 10k's or 50 minute 10k's as the final leg of an Olympic length triathlon. I now have established a good base fitness and am running 52 minute 10k's in training but have not raced a 10k or competed in a triathlon of that length since starting running again.

I would like to speed up over 10k and try and get my time down to under 45 minutes - please can i have some tried and tested training plan suggestions? I am currently running between 25-30 miles per week, i have just started using a heart rate monitor and have a max heart rate of 185 and i am 35. Thank you!

08/08/2012 at 15:26

If it is any help to you, I have noticed a very considerable improvement in my 5-10ks having (quite recently) started tempo runs and intervals.

Have a read of the book "Run Less, Run Faster."

I only run 3x a week. Intervals Monday, tempo Wednesday, long fell run Friday/Saturday.

In between I swim and train with weights.

As a relative novice myself (19:20 5k) I would say that I tend to start out waaaay too fast and burn out quickly if I am not watching (get it?) my GPS to monitor the pace. Maybe you are starting too quickly or slowly and that alos needs addressing?

Hope that helps.


We'd love you to add a comment! Please login or take half a minute to register as a free member
2 messages
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW Forums