10k 36min 8 Weeks

[AndStilliRise]

Starting a new programme. Generally a little bored of training for marathons so the plan is to try and get my 10k time into a decent state and then pickup the marathon training in the Spring with a view to be manning Sub3 in the Summer.

10k PB: 42m (2013, Eton)
5k PB: 18:32 (2014, track, spikes)
10k Training: 41 (2015)
1/2: 1:32 (2015, Trail)
Marathon: 3:23 (215, Trail)
Weight: 59.4 (28/12/15)

Current training: 50mpw running, 200mpw cycling, Spin class, gym 3 times per week. I am hoping i can use the long distance stuff to work on the shorter stuff. One of my biggest issues is explosive power and getting off the line. On a track I can normally catch people however i nearly always loose 40/50 meters from the line.

Any tips or advice?

[vonuber]

Drugs. Works for me - I'm 36, do hardly any exercise yet can bang out a 5km in 19minutes.











Just to note I need them to stay alive, I am really not suggesting it

[bearman68]

Looks to me like you are over training and under focusing.

The cycling / spin and long distance running is addictive but not helpful.

Weight train for improved strength on legs, and then run short sharp reps, prob on track, to improve acceleration and leg speed.
Occasional longer distances to ensure cardio.
1 or 2 days a week to stretch. I got bored with that and did climbing instead, but the same idea.

It actually sounds like you are me. Almost exact same times / weight height etc. I moved from 42 to a tad over 36 by focusing training and cutting out 'fun' training - long slow runs, cycling, etc. (My marathon time was not as good as yours though)

[272BHP]

AndStilliRise said:

One of my biggest issues is explosive power and getting off the line. On a track I can normally catch people however i nearly always loose 40/50 meters from the line.
Any tips or advice?

Explosive power off the line? how is that in any way relevant for a 10K race? and trying to improve your 10K PB by more than 5 mins is a big ask unless you were dawdling when you set the PB. Usually serious runners aim to shave a minute off here or there on a 10K - not 5.

I would say that 50 mile a week qualifies you as a serious 10K runner, I would also suggest that all the other stuff you are doing is holding you back. I am all for judicious use of weight training for runners but spin classes, cycling and weights 3 times a week? too much; too much, too much. Find a running club and ask an experienced runner for a training plan that will get you from A (your current PB) and B sub 36min. - This will have the advantage of the other guy tailoring the routine for you.

Best of luck. Anyone who can handle the amount of work that you are putting yourself through is not without admirable qualities so I am sure you will find a way.

[Willy Nilly]

I can't see running 50 miles per week helping get your 10k time down.You need quality training, not lots of training.

[Cybertronian]

I hate to break it to you, but your other performances indicate you're still way off your 36 minute 10k goal.

The closest in relative terms is the 18:32 5k, which is only equivalent to a 38:29 10k according to the McMillan calculator. You would have to be running around 17:20 for a 5k to be in with a shout at a 35:59 10k, and that's assuming you have a similar strength to the 10k as the 5k.

How long have you been running? If you're relatively new to the sport, then you might be on to something where people progress very quickly for the first year or two. If you've been running for a couple of years, it's going to take a lot of hard work and may take several years to bridge the gap from a 41 minute 10k to a 36 minute one.

Edited by Cybertronian on Wednesday 30th December 12:23