Speed Endurance for 10k?

Nice comments guys. Keep up with the training.....

Hi Guys, been reading this thread and although I'm not in your league, I too am aiming for a PB in a 10k in November! 

First started running - well more like jogg/walk to begin with!! -last year. Did my first 10k in March in ermm.....74mins! Did my second 10k in September in 68mins.

I'm hoping to do my November 10k in under 65 mins and my goal is to get a sub 60 which of course is nowhere near your times but hey it's a goal nonetheless! And it's  going in the right direction!! 

I realise I need to do some speed (eek!) reps and will consider your recommendations (although the speed times are way out of my league). I have a heart rate monitor so I'm going to use that. My long slow run is about 8 - 10 miles - and it is slow! I read not to go over 70% of your MHR i.e.  MHR-RHR x 70% + RHR. Most people don't take into account their RHR.

Any other tips guys?

I'm gonna keep an eye on this thread as well, had a bit of a break from running recently, but have got my mojo back

The last race I did was a 5 miler in June, and came in at 34 mins 31 secs, about a minute shy of my pb over that distance. I'm building up to another 5 mile race and attempt on the pb on boxing day, and after that my next target will be a sub 40 10k, so will be interested to try out these various speed sessions.

Susan Neilan wrote (see)

Hi Guys, been reading this thread and although I'm not in your league, I too am aiming for a PB in a 10k in November! 

First started running - well more like jogg/walk to begin with!! -last year. Did my first 10k in March in ermm.....74mins! Did my second 10k in September in 68mins.

I'm hoping to do my November 10k in under 65 mins and my goal is to get a sub 60 which of course is nowhere near your times but hey it's a goal nonetheless! And it's  going in the right direction!! 

I realise I need to do some speed (eek!) reps and will consider your recommendations (although the speed times are way out of my league). I have a heart rate monitor so I'm going to use that. My long slow run is about 8 - 10 miles - and it is slow! I read not to go over 70% of your MHR i.e.  MHR-RHR x 70% + RHR. Most people don't take into account their RHR.

Any other tips guys?

Hi Susan,

I wouldn't worry too much about speedwork at this stage. I think your times will still reap the benefits of increased mileage for quite a while. How many miles do you tend to do on an average week?

Hi Jamie, thanks for the advice. I do around 21 miles per week at the moment.

Jamie Newton 2 wrote (see)

Susan,

I wouldn't worry too much about speedwork at this stage. I think your times will still reap the benefits of increased mileage for quite a while. How many miles do you tend to do on an average week?

Susan

to be honest i would say exactly the same as Jamie Newton with his comment above.

cheers for the encouragement Jamie.

i had a 10k race on sunday it was good to get within 57secs of my pb at Flintshire 10k onwards an upwards.

Keep up the training everyone, good luck with the 10k Jamie is it thursday?

I did another 8 mile run tonight, was a hilly route, fairly tough did it around nice and steady at 9min per mile.

Sounds like a good workout Cliff...........and yea 10K is tomorrow evening.

The weather on the Island is not good though. Thunder this morning, gales and almost permanent rain! I just drove round the circuit this afternoon and several sections are underwater, so I'm hoping that it dries up over the course of tomorrow.

The elements can really play havoc on PB attempts! Fingers crossed it all comes together.

Sadly the next 10K locally will be in March.....Doh!

And hi again Susan,

Once you are up to 25 miles a week, that would be a perfect time to introduce perhaps one weekly speedwork or interval session. Nothing too taxing, perhaps 6 x half mile reps at a pace a touch faster than usual with 2 mins recovery might be a good start. If your usual pace is 10 min mile pace, perhaps aim to do your reps around 4:30 pace - 4:45 pace.

Hi Andy,

I did the 10K yesterday........and success! 36:53 was the time, the hard work came good. But it was super painful, miles 5 & 6 really hurt.

I'll post up my splits later on and best of luck in the 10 miler, sub 57 would be impossible for me at this stage.

Hey thanks loads gents. Yep its worth it, I'd have felt bad coming online to say that I didn't meet my goal after all the hard work.

What are the chances Steven, congratulations? That would have been a tough race between us!!! Ouch...

Yesterday's mile splits were:

1) 5:49

2) 5:52

3) 5:53

4) 5:58 (Starting to hurt)

5) 6:02 (Really hurting)

6) 6:02 (Really Really hurting)

Last 1/4) 74 secs (Close to collapse, ha ha)

And yea, I do have a few goals to crack in the next few months.

Sub 5 minute mile. My current PB is 5:02

Sub 60 min 10 mile. (closest thing I have to a PB is enroute to a 10.5 mile trail run at 63 mins odd)

Sub 29 min 5 mile (Current PB 29:32)

Sub 18 min 5K (Never raced the distance but have done 18:10 in training)

Some scary comparisons there Steven. I don't suppose that you are 5ft 9 and around 11 stone too? Ha ha

And Hi again Andy. Some terrific times there, absolutely superb! Its strange that we have the same mile time, yet you destroy me in every other distance. Perhaps some high intensity speedwork might help you get that mile time down and help form the basis of your improvements in the other distances. Or was it just an older recorded time?