Training for under 40mins in the Eastleigh 10k

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08/05/2009 at 09:37
This morning:

1 mile warmup
3 miles at 10k pace (6:21ish per mile)
1 mile warmdown
08/05/2009 at 09:38
I haven't done that session yet... it's just the plan!
08/05/2009 at 11:10
3 miles in 18'58"

Felt pretty good throughout!
08/05/2009 at 11:35

That's a quality run that is Squall. Was it all out or hard but comfortable?

I have one problem, my racing flats I can achieve a sub 20 minutes 5k therefore my tempo runs should be done at 6:45 pace but doing them in my primary running trainers is a mission as they are that much heavier.

What made you do that session then? Keeping sharp for the 10k? You looking to get sub 40 again?

08/05/2009 at 11:42
Comfortably hard... just slightly quicker than the pace i'm hoping for at the Netley race a week on sunday (I'll be aiming for a 6'23" average in it).

And yeah, i'm only doing another 3 sessions between now and the race, and 2 of them definitely have "sharpening up" in mind.

I'd like to get under 40, but Netley's a tougher course.... it's trail for some parts, lots of bends, slightly undulating... nowhere near as fast as Eastleigh.
08/05/2009 at 13:00
Eastleigh is in Southampton is it not? Fairly flat over there, is that where you live? What trainers did you run in today? Racing flats or your primary pair?
08/05/2009 at 13:04

1580 runners, amazing! Didn't know it was such a big event!

08/05/2009 at 14:22


I wouldn't have thought different trainers would make more than a few seconds difference at best. Whats the difference 100g? You could probably get the same weight saving from shaving your body hair! Saying that I race in Brooks T5 which are about as light as they come but I'm sure it's more of a psychological thing.


good effort. definitely still in sub 40 shape. What's your 5k pb?

08/05/2009 at 14:34
My 5k PB is currently 19'32" - but I reckon I can smash 19 minutes at the moment, given the right course and conditions.

I'm better as the distance gets shorter anyway.

I always wear exactly the same shoes... racing, training... whatever.

Eastleigh is huge... it was won last year by Dan Robinson, our only man in the Olympic Marathon at Beijing.
08/05/2009 at 16:09
Good runs you lot, managed 13 miles at 8.15 today, bit disapointed at how hard it felt but it was pretty windy today. At least the endurance seems to be fine, legs are just a little stiff a couple of hours after.
08/05/2009 at 16:41
That's really good Marathon. Yeah well I done only 4.4 miles today and was extremely hard. I don't know what it was but the first two miles was easy and the last two felt like I was in a race. I think it was the wind, thank goodness I didn't attempt 8 miles today! I hope it's not this windy tommorow though.
08/05/2009 at 20:05

Ah this may be as good a place to post as any,,,

I remember about 2/3 years back having a thread going with Stevie G about breaking 1hr25 for the 1/2marathon - from there we took slightly different routes: Stevie G achieved it and went on to better and faster things I injured myself took 3months off went back to uni and have only really just started back in consistent running.

 Posting here because I have just started running to a training plan and got some solid miles in in the last 4 weeks and am now closing in rapidly on a 40min 10k again.  Also running 1/2maras and dare I dream of 1hr25 again? (was going to try for Sept but that may be pushing it)

Last week I ran a mid-week 15miler @8min/mile pace then 2 days later ran a 5miler in 18.58s (fastest in 3yrs) and that includes a 1km hill (ok I come back down the hill!).  The next day I ran just short of 6miles in 38.45, which is quite a way off 40min 10k BUT (I like big buts and I cannot lie ) the run is very hilly (Watership Downs) so I can take time off on a flat course.

I'm running a 1/2 on Sunday and stuck between going all out to try and break 1hr30 and being conservative with a 1hr 32-33 which will still be the fastest since my first ever 1/2.

The advice and the support on here is really good and I was hoping I may be able to use it to help! Oh and of course I will be more than happy to reciprocate (not sure about the advice though... I ran a race with a fractured foot once )

09/05/2009 at 02:23
Welcome 0ops! Good luck with your half.
09/05/2009 at 15:22

I've decided to go for the 1:30 - if it goes a bit wrong I can stagger the last couple of miles! Bit of pasta love going on today!

10/05/2009 at 11:47

Had a very patchy week of training this week.

mon: rest

tue: 1m warm up, 6 x 400m @74sec with 2min recoveries, 1m warm down. (was meant to be 10 reps but a bit pressed for time.

wed: 7m easy 52.48 

thurs: 2m easy, 3 miles @ 6.40 ( meant to be my normal session of 4miles @ tempo pace but felt very heavy legged and was massively off the pace so cut the sesssion short)

fri: 5k easy approx 23min (still feeling sluggish)

sat: rest

sun: not sure yet may do an easy 4miler later

10/05/2009 at 12:25
good luck oops!

MR: Patchy but still fairly decent stuff! Looks a hell of a lot better than mine this last week or two.
10/05/2009 at 18:27

Well if I'd run my 1/2 with even a modicum of pacing common sense I'd have been much quicker... 6m30 is a bit quick for the 1st mile.

I ran 1hr34 and change but now know with better pacing could have run 1hr32... this has given me a very nice starting point to build from and actually rather happy as I was tempted to drop out when it got tough .

 Aim now is under 1hr28 by Cardiff 1/2 in October. 

 MR I agree with Squall still fairly decent and atleast you listened to your body and eased up a bit.

 So do people have any major autumn race targets currently or just looking for steady improvement?

11/05/2009 at 07:57
 Been doing various non-running things like swimming, gym and cycling but back running again from tomorrow. Suppose to be running the BUPA Great Manchester Run but had no race pack etc so waiting for them to email me back . Having no pain or aches from my hip at all for about a week but got to hope that it will stay that way when Im running!
11/05/2009 at 14:41
You'll definitely get under 1'28' by October 0ops.

I'm desperate to get back on it properly... running every day used to give me real buzz. Even running twice a day.
11/05/2009 at 14:49

Squall sorry about this but I kind of stole this type of thread and made one myself
Though your not getting all the glory

SA, keep the cross training on rest days or maybe even subsitute one running day for swimming or cycling. Hip pain comes from wear and tear so maybe you need to give it a bit of time to introduce more miliage?

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