40 minute 10K
27 watchers
Feb 2012
2:16pm, 9 Feb 2012
270 posts
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Devoted2Distance
My current 10k PB is 42.54 (6.55m/m) 5k PB is 20.44 (6.41m/m) Yet my 10 mile PB on a very hilly course is 1.11 (7.06m/m) I know that I can run faster than 6.41m/m so have been doing interval training in the gym to train for a 40 minute 10k. I don't usually do interval training though. I usually just run at 7.1m/m which is natural pace for me. Can someone please look at the below and see how it can be improved and also comment how often a week I should be doing this for a 40 minute 10k. This 10k goal is squeezed in amongst: Cotswold Marathon (Feb 19th) MK Half (which I also aim to PB in which I think will be well within reach if I continue with this 10k goal as it's all relevant) Banbury 15 mile (sometime in March) Oakley 20 mile VLM (again, want a PB there given that I got a 5 minute PB at Gloucester last month and that was a hilly course) Here is what I do on the treadmill for my interval session (made up - following no set schedule) Mile 1 - Warm up at 7.1m/m 1 - 1.5 miles - 6.2m/m 1.5 miles - 2 miles - 7.1m/m 2 - 2.5 miles - 6.2m/m 2.5 miles - 3 miles - 7.1m/m 3 - 3.5 miles - 6.2m/m 3.5 - 4 miles - 7.1m/m 4 - 4.5 miles - 6.4m/m 4.5 - 5 miles - 7.1m/m 5 - 5.5 miles - 7.1m/m 5.5 - 6 miles - 6.2m/m It all looks a bit 6.2 or 7.1 maybe I should switch it up a bit... but ultimately I have to progress until I can run 6.2m/m for the entire 10k for the 40 minute PB. Any advice from faster runners? |
Feb 2012
2:21pm, 9 Feb 2012
3,565 posts
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becca7
Not that I belong on such a thread but see here: http://www.fetcheveryone.com/viewtopic.php?id=24494
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Feb 2012
2:22pm, 9 Feb 2012
3,619 posts
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Trin
Try this http://www.fetcheveryone.com/viewtopic.php?id=24494 |
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Feb 2012
2:22pm, 9 Feb 2012
271 posts
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Devoted2Distance
Target race is 3rd of June by the way (run it before - relatively flat)
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Feb 2012
2:24pm, 9 Feb 2012
273 posts
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Devoted2Distance
Thanks both
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Feb 2012
2:26pm, 9 Feb 2012
9,589 posts
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Jock Itch
twice a week maybe Tues and Fri Fave sesions of mine are 8 x 800 @ 5K pace (with 2 min recs) or 16 x 400 (1-2 mins rec)
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Feb 2012
2:26pm, 9 Feb 2012
11,452 posts
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JohnnyO
You need to work up to intervals at around 6.15, and they need to be around 4 to 5 minutes each. You probably also need tempo runs at around 6.40-6.45.
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Feb 2012
2:27pm, 9 Feb 2012
274 posts
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Devoted2Distance
Can you explain: 8 x 800 @ 5K pace (with 2 min recs) or 16 x 400 (1-2 mins rec) I have no idea what that means. |
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Feb 2012
2:28pm, 9 Feb 2012
11,453 posts
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JohnnyO
At least thats was doing for a 40min 10k
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Feb 2012
2:29pm, 9 Feb 2012
275 posts
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Devoted2Distance
JohnnyO - 4 to 5 minutes each so that wouldn't even be a mile?
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