Training for under 40 min Audi 10k

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11/05/2009 at 11:41

Going by my 5k time, my predicted 10k time should be 41:30 but I would like to say 42 minutes so that's where abouts I stand at the moment. I've got over 4 months to knock off over 2 minutes, is this possible? The reason I say under 40 minutes for this event is because it's slightly hilly in some parts of the course so it's not a great PB potential unless your fitness is on the increase like mine should be.

Rather than race every weekend or every other weekend, I'd rather do it properly and train for a certain event. I just think that I'll be motivated for that one event and events between then and now will not interfear with my training as I shouldn't be taking part in them.

My BMI is 23.1 and I think that's quite high for a runner. So at 175lbs right now, I'll aim to lose 10lbs by then.

I CAN do this! (advice very very welcome)

11/05/2009 at 13:02

I've worked it out, it's 23 weeks to train for. I'm sure 23 weeks is long enough to train for a marathon but I'm putting it towards a 10k 

I'm going to start off keeping the training aerobic and steady. If it's nearly 6 months till this race, then I'm sure with proper prep I can get a better time than my desired target time? Few months of base and then the remainder of that time I can sharpen up.

However, I'm going to need some very wise words from wise runners. When Yifter decides to come back.. MW, Squall too and anyone else looking to have a bash at a 10k or join in for the chat!

cougie    pirate
11/05/2009 at 13:25
Theres been a few similar threads lately.

Speed work will help you with this - so maybe two sessions of speed work/ intervals a week, and three longer steady runs ?

Listen to your body though and rest up if you arent recovering.

And plan in some 5k races in between to really push you ?
11/05/2009 at 14:43

Sorry about there being threads similar to this, one being Squalls and with the help of the forum members he was able to achieve his goal. A bit selfish of myself but I really want to achieve my goal and I can keep this thread up to date by logging my training on here etc...

It's like '6 months life of this runner'

Again this thread can help others, and the good thing is it worked for Squall but may not work for me which could prove how there are not two runners who are the same.

I'm thinking of doing some 5k's between now and then to keep me sharp and to keep my pain threshold strong. I was thinking about keeping the miliage steady for a while first, with maybe some faster stuff closer towards the race. I will be resting if it's needed!

Edited: 11/05/2009 at 14:45
11/05/2009 at 14:55
You cheeky fucker... I'll come to your house in the night and slit your throat for this!

40-50mpw with no speedwork will get you under 40 minutes...

35mpw ish with 1-2 quality sessions will probably also get you under 40 minutes if you schedule it right

60mpw with 2 quality sessions will probably see you under 35 minutes...


110mpw with 2-3 quality sessions will see you under 31 minutes...

Good luck
11/05/2009 at 15:14

110mpw I would need to do my easy runs at 6:00 pace haha. That's faster than my 5k pace! Sorry about taking your idea, you should be proud the tradition is lasting!

The question is, how much time can I shed off a 10k in the space of 6 months? Depends on a lot though, including my weekly miliage. I currently do 35mpw of whatever, but whatever is not good enough, it needs to be a prepared program! MW is a running coach, so sure he will pop along soon

11/05/2009 at 15:57
35mpw HARD would get you under 40 minutes... or 50mpw easy would almost certainly get you under 40 minutes.

Just for curiousity, what's your age, height and weight?
11/05/2009 at 16:35

185cm
175lbs
Over 7665 days old, not 22 yet

So you think I've got a good chance of reaching my desired race time Squall? That's with the right training obviously. I am going to limit speedwork and aim to reach 60mpw before my race which is 23 weeks away! Plenty of time?

11/05/2009 at 16:38
If you get to 60mpw, you'll almost DEFINITELY be under 40 minutes...
11/05/2009 at 17:02
Well looking at the RW 16 week schedule, if I follow that I will reach 64MPW in week 15 but is following those schedules a good idea? Even if I do eventually reach 60mpw, will still be a squeeze as it's only 5 and a bit months away.
11/05/2009 at 17:13
You'll definitely lose 10lbs if you get up to that mileage as well.

I'd advise taking it very easy though... and try and utilise the consistency of daily running to help your body adapt and improve its ability to recover.
11/05/2009 at 17:18
A quote that changed my running this last few months:

"What an interesting thread.

I have a few points to make as well:

My feeling is that there is currently far to much emphasis on "completing" a marathon, rather than improving on what you have already achieved.
I have never run a marathon, and I've frequently asked "when I'm going to run a marathon" or "surely you'd be good enough to run a marathon?" or "which charity are you going to run for?". If I've run a decentish 10k time at the weekend, the emphasis is always on "The Marathon".
In this country, the ability to go far is celebrated more than the ability to go fast (obviously, if you can do both, then you're just a god ).
A high mileage schedule can easily be fitted around a hectic life. Until I changed jobs recently, I was fitting in an 80mpw running schedule, 100mpw cycling schedule, 4 gym schedules and home commitments with a 5 hour commute on top of it. My commute is now shorter so I run even more
I appreciate I am lucky as Gobi is my partner and we are both supportive of each others' running needs and this does help.
Regarding declining standards, I thought a very interesting illustration would be to look at the results from my local half marathon - White Horse:

20 years ago, 44 runners out of a field of 238 (18.5% of the field) ran sub-80 minutes and 13 (5.5%) broke 75 minutes: http://wwwusers.brookes.ac.uk/p0074093/whhhm1988.htm.
In the 2008 race, 9 runners out of a field of 383 (2.3% of the field) ran sub-80 minutes and 3 (0.8%) broke 75 minutes: http://wwwusers.brookes.ac.uk/p0074093/whhhm2008.htm
Why? *Personally*, I think there is too much focus on fancy training techniques with limited mileage:

I used to devise my own speed sessions on limited mileage when I first started running and would get injury after injury.
When Gobi took over my training, he scrapped all my speedwork and made me run everywhere at 8:30m/m pace (which was torture at the time!) and I was allowed to race XC twice a month.
I made more improvements then than I've ever made (knocked 2 mins from my 5k pb and 7 mins off my 10k pb in the space of a couple of months).
And re. women's running. Yes, women's running hasn't shown the same decline BUT I still think women's performances are shocking compared to men's. Don't get me started on the elite start qualification for London (that's a whole other argument ) but I actually feel it's wrong that I can win so many races as a woman in times which are - on a worldwide scale - slow. I would much rather finish 10th running 36:30 than win by 4 minutes running 37:30 (which does often happen). The best race I've had recently was where the first three women finished 4th, 5th and 6th overall and we had a proper race with grit, sweat and (almost) blood. Would this kind of thing ever be witnessed or encouraged in a Race for Life?

Although from a middle-distance and XC perspective, female Brits are doing better than the blokes at the moment, there is definitely far more scope for female improvement on the road running scene."
11/05/2009 at 17:36

Wow that is impressive, thanks for bringing that post up Squall. Does she still post or Gobi? Some wise words there!

Do you think the blokes focus on too much speedwork then Squally?

11/05/2009 at 17:37
Gobi posts a lot in the 2009 marathon thread... rach doesn't post a great deal, but she's on fetcheveryone if you want to see her training for the last couple of years.

I think people focus too much on speedwork, never mind blokes. I certainly never considered a higher mileage approach with less quality until she suggested it... and I used it to effect a 2 minute drop in my 10k PB....
11/05/2009 at 17:47

I'm wondering how she dropped 7 minutes for a 10k in the space of 2 months! I remember Yifter saying on one of my posts that if I do 3 months steady than 2 months sharpening up I'll be capable of sub 18 5k and sub 38 10k but not sure of that!

As long as I get sub 40 on this course I will be happy, or should I be aiming for a better time given the time? I don't want to sound like I'm pushing it a bit though, sub 40min for 10k is a very good time to achieve!

I've been so tempted for the steady miliage but speedwork and the odd 5k has got the better of myself. I have to be strong and do this properly. One thing I have noticed is that it's tough to get in high miliage if you are doing two quality sessions each week and racing once a week. Would that not platue a performance?

11/05/2009 at 17:49
I suggest you try it and see.

Personally, I would bin all speedwork and get used to running daily... and try and reach those mileage targets. The weight will come off and you might find yourself surprised at the difference it makes to your times at all distances.
11/05/2009 at 18:04

My easy pace suppose to be 7:56 to 8:26 minute miles. So if I done my easy pace around 8:15 I think that would go down well. My target is to feel recovered enough for the next day to do the same sort of distance. I think if I done it at 7:56 it wouldn't be too long until fatigue grows.

What's your current schedule Paul? You on 50mpw consistently yet?

11/05/2009 at 18:09
No... i'm still on a niggley hip, so i'm hardly doing anything at all.

I covered 12 miles over the weekend, but that's it.
Taking it easy now until Netley next sunday.

Why not do all your mileage between 8:25-8:45 minute miles?
11/05/2009 at 18:35

That pace is a bit slow but maybe it's ideal as it shouldn't fatigue me. Usually 8:00 pace is comfortable for me but yesterday done 10 miles @ 8:05 pace and was struggling quite badly, hopefully just one of those days eh. Though I blame too many hard runs prior to that run. Hard runs are good for whacking you out for days!

Check this out, the RW schedule is advising this for my first week:;

Monday - Rest
Tuesday - Easy 7 miles @ 8:15
Wedensday - Easy 6 miles @ 8:15
Thursday - Tempo Run, 6 miles including warm up/down, tempo 4 miles @ 6:56
Friday - Easy 6 miles @ 8:15
Saturday - Rest
Sunday - Long run 11 miles @ 8:15
Total for 1st week - 36 miles, then the next week is 39 miles, then 41 miles...

Looks like it's just me and you on this thread...

11/05/2009 at 19:15
Saying it's a bit slow... have you tried running it every day for an hour?
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