Beating a 10k time of 36:30
9:46pm, 13 Mar 2012
mjoyeuxI've currently got a 10k PB of 39:29 (and a 5k pb of 17:40) and I'm wondering what I should be doing in order to smash it? I was running on average 30 miles a week of not too structured training when I did those times last spring and I'm now training for the Edinburgh Marathon. Following Edinburgh, I'd like to really to improve my speed work and get those times down? What type of mileage and training do you do in order to get beneath those times?
2:11pm, 14 Mar 2012
Without knowing too much about you or your training and just looking at your two pbs 39.29 10km and 17.40 5km. It would see you have/had the speed side of thing and need a little work on the speed endurance side.
I would suggest something like this:
2 hard sessions each week (tempo, speed)
1 long run - 1.30-2hours @ easy pace
then fill the rest of your week with easy runs
Speed sessions could be like this
1. 6x800m (Recovery 2mins) @ 5km pace
2. 400m, 800m, 3x1km, 800m, 400m (Recovery 1min after 400m, 2mins after 800 and 2.30mins after1km's) @5km pace (400 and 800's are 1-2secs faster per lap)
3. 400m, 800m, 3x1200m, 800m, 400m (Recovery 1min after 400m, 2mins after 800 and 2.30mins after1200m's)@5km pace (400 and 800's are 1-2secs faster per lap)
4. 400m, 800m, 3x1400m, 800m, 400m (Recovery 1min after 400m, 2mins after 800 and 2.30mins after1400m's)@5km pace (400 and 800's are 1-2secs faster per lap)
5. 400m, 800m, 3x1600m, 800m, 400m (Recovery 1min after 400m, 2mins after 800 and 2.30mins after1600m's)@5km pace (400 and 800's are 1-2secs faster per lap)
6. 10x400m (Recovery 50% of rep time)
7. 12x400m (recovery 50% of rep time)
If you pick a target race and leave yourself 8 weeks training (after leaving yourself time to fully recover from your marathon first) 7 weeks training with a speed session (above) and tempo each week as your two hard session, long run and easy running should get you into great shape. Youll have a great base from marathon training so that will be a great start.
Hope this helps
2:15pm, 14 Mar 2012
rf_fozzySome good sessions there Alan, but I wouldn't do them at 5km pace. The idea of intervals is to improve your VO2max, so I'd be running them at interval pace. Especially for 5km and 10km training.
2:30pm, 14 Mar 2012
AlanRI just do what my coach tells me, so thought I would share as it worked for me. Recently going from 17.17 - 16.27 for 5km. Then starting the above for a target race in April. Looking for big gains over 10km aswell
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