37 minute 10k anyone?
17 watchers
Apr 2012
4:37pm, 11 Apr 2012
2,422 posts
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daviec
Sub LT is sub Lactate threshold. Maybe think of it as a steady run. Not tempo, maybe closer to marathon pace.
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Apr 2012
11:44pm, 12 Apr 2012
239 posts
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Adders
Lactate threshold is the point where the body starts to accumulate lactic acid faster than it can be removed. This occurs at slightly slower than 10k pace. LT pace is comparable to tempo pace, but slightly faster. So sub lactate threshold means slower than lactate threshold. Its a vague term. I dont use it personally. But djwatson, the truth is you dont need to know about lactate threshold pace a great deal. Just focus on building your endurance through a combination of long runs, steady runs, tempo runs and interval sessions. Well done on the race btw 
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Apr 2012
11:47pm, 12 Apr 2012
240 posts
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Adders
Btw, if your half marathon potential is 'worse' than your 10k time, then you may want to spend more time on your feet - i.e. more mileage, longer runs.
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Oct 2012
4:45pm, 31 Oct 2012
3 posts
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Diamond Geezer
Thought I would join this forum. Achieved my first sub 40 last October and then concentrated on Marathon training for about 8 months (including about six weeks rest and easy training after VLM). Booked up for another 10K in July in St Ives, Cambs, (haven't not done one throughout 2012) and posted 37:35. A good improvement and one I can attribute to getting nutrition and training right. I followed this with a very hilly 10k in Moulton Northants in just over 38 mins. Hoping to break 37 mins soon. I've run an 18 min 5K so hopefully I should be in the right ball park.
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May 2013
10:23pm, 1 May 2013
337 posts
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pdavey
hoorah! 36:58 tonight at the DK 10K :D |
Jun 2013
4:53pm, 27 Jun 2013
11 posts
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nick.munro762
Joining this thread to look for inspiration. I've done 37.31 last November but haven't raced a 10km this year yet. All changes in August at Darlington 10km. My 5km time is now below 18mins so hoping that transfers over on my 10km time for sub 37.
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Sep 2013
12:06pm, 12 Sep 2013
3,265 posts
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daviec
I fancy my usual Boxing Day 10k this year, so I'm hoping to resurrect the thread a bit in the meantime. Just base training between now and then, but that got me 36:20 last year, so hopefully with better conditions this year I could maybe improve on that. I'll be doing a half in a few weeks so that should give me an idea of what I'll need to do in the months between. |
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Nov 2013
10:44am, 18 Nov 2013
4 posts
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Dave Kelly
Been a while since I posted on this group. Ran a 35:50 at the Rockingham, Brass Monkey 10 k in February this year and have run 36:08 twice (St Ives in July and Milton Keynes in June). Looking for a quick 10k and possibly sub 35 before my 45th birthday in March - so need to improve by 51 secs..... can this be done in 4 months ermmm.....I'll give it a go!
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Nov 2013
10:52am, 18 Nov 2013
3,491 posts
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daviec
Good consistency through the year DK. I ran a 10k a few weeks back thinking I might be on for low 36 but very windy conditions on the day, and the hilliness of the course scuppered me. Still hoping I might manage the Boxing Day 10k for a last shot this year. My training says I'm in good shape, I just need to translate it to a race.
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Nov 2013
12:53pm, 20 Nov 2013
6 posts
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Dave Kelly
I think the greatest change to my 10k form has been in shortening stride and upping cadence. Last time I counted I was running about 190 steps per minute (possibly could do with increasing my stride and getting the SPM to about 180). What do you think, or should I just keep doing what I'm doing. My thinking is if I can hit 180 with a slightly longer stride then this will lead to me being quicker. I'm doing a 5k - hopefully sub 17:30 and possibly nearer 17:15 next Friday and the Nene Valley 10 for what will hopefully be my first sub 60 Ten Mile race. I've hit 60:57 and 60:53 this year so this could and will be my last go at ten miles this year. Aiming for the Rockingham 10k on January 26th, the fastest 10k I've ever run!!
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