How do I get speed back for a 10k after a marathon?

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Oct 2014
7:28am, 4 Oct 2014
311 posts
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becky f
I just did a marathon last Sunday and have a 10k race on the 14 th of December I don't know how to get back in to training for a 10k as I'm used to running slower for a marathon. What pace do I need to run speed work at and how far do I run my long runs for a 10k?
Oct 2014
8:05am, 4 Oct 2014
11,034 posts
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Hi becky, I would give yourself time to recover from your marathon before attempting any speedwork. Think about doing some slow recovery runs, then some easy running for a couple of weeks.

Never having trained just for a 10k can only offer suggestions regarding long runs, but 8 to 10 miles sounds about right.

Parkruns are a great way of getting some tempo type runs into your running week.

Good luck.
Oct 2014
9:15pm, 4 Oct 2014
17,797 posts
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Long runs as long as you want them, but I would do 10miles at least.
Speed is actually similar- top interval pace for a marathon is still your top interval pace for a 5 or 10k.

The Macmillan calculator works for most.
Oct 2014
4:06pm, 22 Oct 2014
277 posts
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Funky Chicken
Just spotted this thread. I'm also going to be targeting a 10k, in late November, having run a marathon last weekend. Will be capping my long runs at 8-10 miles once I feel up to them. In the week, I quite like running 6-7 mile sessions with a mix of easy and hard, alternating a comfortable pace for one mile and then pushing closer to target pace the next. I've also been training with a HR monitor which is another good way of helping to regulate the pace. And I agree with Ultracat about the parkruns - I ran one the weekend before my current 10k PB and I reckon it helped prep me nicely.
Nov 2014
10:38am, 23 Nov 2014
11 posts
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Hi Becky. I would mix up some 30-40 minute threshold sessions with a variety of sprint intervals (30 secs, 60 secs) plus some Pyramids, Burn Downs where you are really pushing for between 1 and 6 minutes with recovery time between stints. You will have the endurance so need to focus on getting the speed in your legs. And parkruns are good to as others have said. This is my plan with a 10k coming up next week although I manged to pop my left quad doing 30 sec sprints yesterday - damn.
Nov 2014
12:09pm, 23 Nov 2014
14 posts
  • 0
Once recovered start running on session a week where you do intervals/fartleks of between 0.5mile and 4 miles running at faster than 10KM speed but not quite 5km pace either. Taking part in park runs will also help. Back in the day most runners would have kept a 14 to 16 mile run at a very easy recovery pace. Their 10km times seem to be some what better than hours ;)

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