39:59, Breaking 40mins/10k

[AndStilliRise]

Just started a new programme and was wondering if anyone want to join me on this crusade? Post your most recent times and we can get started.

42:59/10k - Today
20:41/5k - Last Friday

Previous PB: 41/Oct 16

[AndStilliRise]

I agree its a great distance. Long enough to get zoned in, and short enough to put some effort in. Unlike marathons were you can never feel the end coming. PB: 40:50 last year and then (stupidly) switched focus to marathon training. Now i am just getting back to Sub7 minute miles.

[AndStilliRise]

Challo said:

Hopefully first official 10k on Monday but looking around the 50min mark. 40min would be a good target to aim for.

Good luck

[AndStilliRise]

42:30 on Thu. Replaced my training run with a blast around London. HR average was 163 with a max of 169, so need to work on getting HR higher.

Work to be done!

[AndStilliRise]

Willy Nilly said:

I'll bet you breaking 40 minutes is as much in the mind as in physical training. It is a big psychological barrier an once you get through it the shackles will be off. Practise running 1km reps at sub 40 pace so you know what it feels like then stitch them all together and get your PB. Or something like that.

Thanks man, just been training. Knackered!
AM: 2m w/up. 4m 7:15 (tired from week, no rest).
PM: 6m easy

[AndStilliRise]

5k/20:49

Had a long week of training including a 90m bike ride so not unhappy with that, would have liked to be Sub20, but the last mile was 6:55. Splits (6:26, 6:45, 6:55).

It seems i have no stamina which is different to endurance (i thought it was always the same thing!). Want to try and get miles to 6:15 and then build the stamina from there. This is not easy! Absolutely spent now.

[AndStilliRise]

Challo said:

Finally did a 10k on Sunday and managed a 47.57 which I was happy with.

Targeting a sub 45min by the end of the summer.

Good work, well done.

[AndStilliRise]

Really struggling with Ramadan and cycling now....wished it was a little easier than this!

[AndStilliRise]

Just got back from a 10k run, was hoping for a 41/42 but ended up with a 46! A lot of it is down to Ramadan and the rest will be down to the last 12 weeks non-stop training.

Never mind, was a rather nice run anyway. Weather was good and got a sweat up. Was working as hard as ever.

[AndStilliRise]

Back on it again. Got a 5k tomorrow, so I can see were I am from there. Dreading it!

[AndStilliRise]

20:44. 6:36mm

Pretty much what i expected TBH. Which whilst is not bad, is a little away from were i wanted to be. Not had much rest in the last 3 mths, probably 3 full clean days, so that will not help. Absolutely exhausted now, not sure how Sun will go.

[AndStilliRise]

Just a quick update, I am nowhere near the mark! I did a 5k a couple of weeks ago and clocked 20:05. So it seems that have now have a system that will get me quicker.

Back on it again, let's see what we can do.

[AndStilliRise]

20min tempo today, not looking forward to it.

[AndStilliRise]

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!
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!

[AndStilliRise]

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!

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.