39:59, Breaking 40mins/10k
Discussion
I bet that it's tough during Ramadan, especially in the hot weather.
I am just getting back into running and building up to 10k, I'm currently on 8k so 10k isn't far away although I'll be looking around an hour for the 10k initially, so 10k in 40 minutes is a dream. My PB was 47:58, but that was back in 2012.
I am just getting back into running and building up to 10k, I'm currently on 8k so 10k isn't far away although I'll be looking around an hour for the 10k initially, so 10k in 40 minutes is a dream. My PB was 47:58, but that was back in 2012.
egor110 said:
I've been training for this ultra in 3 weeks , i dread to think what my current 10k time is !
I have been ultra training too, 87k last Saturday and 100km coming up in two weeks.My times for the shorter distances have been really quick (for me) - I think down to knowing that if I have the stamina to run a long way then I can run a short way quicker.
BurblingBrownOne said:
Would be interested to see what basic training plans people are using to target sub 40 min 10K.
I ran my first 10K last month in 59:17, was happy to get under 1 hour even though I was overtaken on the finish straight by someone dressed in a Bull costume.
Want to start following some kind of program rather than just aimlessy going out for a run every other night.
There are plenty of plans around on the web, eg https://therunningbug.com/training/10k-plans but don't just keep running 10k 3 times a week, look at each session and think What is the purpose, if it's junk miles just for the sake of doing it, then don't!I ran my first 10K last month in 59:17, was happy to get under 1 hour even though I was overtaken on the finish straight by someone dressed in a Bull costume.
Want to start following some kind of program rather than just aimlessy going out for a run every other night.
Each week do variations on
1 long run - conversational pace, similar in time as your race target, speed isn't important. Purpose - stamina
1 Hills - run up a hill a few times, 3 or 5 or 10 or 20 or whatever repetitions depending on length and steepness, Purpose - strength, stamina
1 or more Speed - mixture of distances at or faster than target race pace, shorter the distance, faster the pace. eg 2x5k, 10x1k, 5x1k, 10x500m, 20x200m - any combination to fit in with how long you have, can replace the distance with time (eg 10 x 10mins) Don't set off too fast, the aim is to do them all at close to the same pace. Purpose - getting faster
Its worth joining a club or finding a training group, you get pushed much harder in a group than alone! Also parkrun.org.uk, free 5k, aim for slightly faster than target 10k pace.
The week before a race, back off the quantity and intensity so you aren't tired, I do a long gentle run a week before then shorter each time gentle runs during the week, rest Saturday but some people will do more, depends on your age and recovery.
john2443 said:
There are plenty of plans around on the web, eg https://therunningbug.com/training/10k-plans but don't just keep running 10k 3 times a week, look at each session and think What is the purpose, if it's junk miles just for the sake of doing it, then don't!
Each week do variations on
1 long run - conversational pace, similar in time as your race target, speed isn't important. Purpose - stamina
1 Hills - run up a hill a few times, 3 or 5 or 10 or 20 or whatever repetitions depending on length and steepness, Purpose - strength, stamina
1 or more Speed - mixture of distances at or faster than target race pace, shorter the distance, faster the pace. eg 2x5k, 10x1k, 5x1k, 10x500m, 20x200m - any combination to fit in with how long you have, can replace the distance with time (eg 10 x 10mins) Don't set off too fast, the aim is to do them all at close to the same pace. Purpose - getting faster
Its worth joining a club or finding a training group, you get pushed much harder in a group than alone! Also parkrun.org.uk, free 5k, aim for slightly faster than target 10k pace.
The week before a race, back off the quantity and intensity so you aren't tired, I do a long gentle run a week before then shorter each time gentle runs during the week, rest Saturday but some people will do more, depends on your age and recovery.
Thanks for the tips, already mixing in some hill runs, buit will work on mixing up the pace / distance.Each week do variations on
1 long run - conversational pace, similar in time as your race target, speed isn't important. Purpose - stamina
1 Hills - run up a hill a few times, 3 or 5 or 10 or 20 or whatever repetitions depending on length and steepness, Purpose - strength, stamina
1 or more Speed - mixture of distances at or faster than target race pace, shorter the distance, faster the pace. eg 2x5k, 10x1k, 5x1k, 10x500m, 20x200m - any combination to fit in with how long you have, can replace the distance with time (eg 10 x 10mins) Don't set off too fast, the aim is to do them all at close to the same pace. Purpose - getting faster
Its worth joining a club or finding a training group, you get pushed much harder in a group than alone! Also parkrun.org.uk, free 5k, aim for slightly faster than target 10k pace.
The week before a race, back off the quantity and intensity so you aren't tired, I do a long gentle run a week before then shorter each time gentle runs during the week, rest Saturday but some people will do more, depends on your age and recovery.
Unfotunately have other commitments every Sat morning when the local Park Run takes place, otherwise would be signed up.
i'll join you on this one - i've never quiet gotten under 40 mins.
My last two weeks parkruns have been 20.31 and 20.16 so nearly there (Pb 19.36 I think - but a few years ago) - i think my 10k PB is about 41 dead (again not recent) - ran a 1.32 half the last two weekends, so will spend some time focussing on some speed - and finding a fast flat 10k to do it at.
My last two weeks parkruns have been 20.31 and 20.16 so nearly there (Pb 19.36 I think - but a few years ago) - i think my 10k PB is about 41 dead (again not recent) - ran a 1.32 half the last two weekends, so will spend some time focussing on some speed - and finding a fast flat 10k to do it at.
I broke 45 mins on a 10k by a few seconds in the last week. New to running this year started properly in July.
My personal aim was to do 10k in under 45 mins by the end of the year....I think I will set my next goal to do 10k in under 40mins.
Going to work on 5k under 20 to start with and then push it out. I will do it, it will take me some time but I will do it.
My personal aim was to do 10k in under 45 mins by the end of the year....I think I will set my next goal to do 10k in under 40mins.
Going to work on 5k under 20 to start with and then push it out. I will do it, it will take me some time but I will do it.
I used to get under 40 mins quite regularly. PB was 34.10 back in 1981!
Not been under 40 for about 3 years now, but chipping away at it.
Back in May 42.35
November 41.12
No 10ks on the radar at the moment, but will keep pushing the parkruns & have a crack at 10ks in the Spring
Doesn't get any easier @ age 55+ but I'll get there. Or will die trying
Not been under 40 for about 3 years now, but chipping away at it.
Back in May 42.35
November 41.12
No 10ks on the radar at the moment, but will keep pushing the parkruns & have a crack at 10ks in the Spring
Doesn't get any easier @ age 55+ but I'll get there. Or will die trying
I think I can count on one hand the times I have visited the sport section on PH. For some reason I decided today and this thread jumped out at me!
Did the Bristol 10k earlier this year, in 43:33, which I was very happy with. Hadn't done anything for years and got a bit, ahem, comfortable in that time and dong the 10k was the target to get back in shape.
I have entered again for next year with the aim of getting under the 40 mark, so I'll be watching this thread with interest.
ASIR, have you looked into nutrition much? I noticed a reasonable amount of advice about training, but nothing about what/how you're eating. Other than mentioning Ramadan of course, which must make it very challenging at those times!
Did the Bristol 10k earlier this year, in 43:33, which I was very happy with. Hadn't done anything for years and got a bit, ahem, comfortable in that time and dong the 10k was the target to get back in shape.
I have entered again for next year with the aim of getting under the 40 mark, so I'll be watching this thread with interest.
ASIR, have you looked into nutrition much? I noticed a reasonable amount of advice about training, but nothing about what/how you're eating. Other than mentioning Ramadan of course, which must make it very challenging at those times!
morgs_ said:
I think I can count on one hand the times I have visited the sport section on PH. For some reason I decided today and this thread jumped out at me!
Did the Bristol 10k earlier this year, in 43:33, which I was very happy with. Hadn't done anything for years and got a bit, ahem, comfortable in that time and dong the 10k was the target to get back in shape.
I have entered again for next year with the aim of getting under the 40 mark, so I'll be watching this thread with interest.
ASIR, have you looked into nutrition much? I noticed a reasonable amount of advice about training, but nothing about what/how you're eating. Other than mentioning Ramadan of course, which must make it very challenging at those times!
Ramadan is another thread!Did the Bristol 10k earlier this year, in 43:33, which I was very happy with. Hadn't done anything for years and got a bit, ahem, comfortable in that time and dong the 10k was the target to get back in shape.
I have entered again for next year with the aim of getting under the 40 mark, so I'll be watching this thread with interest.
ASIR, have you looked into nutrition much? I noticed a reasonable amount of advice about training, but nothing about what/how you're eating. Other than mentioning Ramadan of course, which must make it very challenging at those times!
43/10k is a great time so well done my man. The issue is that getting e to 40 seems to be an impossible mission but I guess if it was easy everyone would be on it.
Nutrition, I struggle with, from eating too much too not eating enough and everything in-between. The trick is enough to recover and to maintain current weight.
Good luck to all of us!
Maintain current weight?
Lower weight usually equates to faster times in my experience. As long as healthy etc
I always run about 40 miles a week
13st - 5k 21 mins
12.5 st - 5k 20 mins
Aiming for 12 st to regularly dip under 20 on a challenging park run (sub 40 road 10k)
Cutting out the cake & cookies. Beer is food..
Lower weight usually equates to faster times in my experience. As long as healthy etc
I always run about 40 miles a week
13st - 5k 21 mins
12.5 st - 5k 20 mins
Aiming for 12 st to regularly dip under 20 on a challenging park run (sub 40 road 10k)
Cutting out the cake & cookies. Beer is food..
Jimboka said:
Maintain current weight?
Lower weight usually equates to faster times in my experience. As long as healthy etc
I always run about 40 miles a week
13st - 5k 21 mins
12.5 st - 5k 20 mins
Aiming for 12 st to regularly dip under 20 on a challenging park run (sub 40 road 10k)
Cutting out the cake & cookies. Beer is food..
Beer is the worst!Lower weight usually equates to faster times in my experience. As long as healthy etc
I always run about 40 miles a week
13st - 5k 21 mins
12.5 st - 5k 20 mins
Aiming for 12 st to regularly dip under 20 on a challenging park run (sub 40 road 10k)
Cutting out the cake & cookies. Beer is food..
But you may be right, I was fastest in May when my weight was down. Just bought some Garmin scales which integrate nicely, so hopefully that will help monitor.
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