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Sub 42 minute 10k

34 watchers
Jan 2017
9:41pm, 19 Jan 2017
12589 posts
  • 0
So confirm it. :-)
Jan 2017
1:02pm, 20 Jan 2017
143 posts
  • 0
Oscar the grouch
Training doesn't count so I have to wait until April for an outside, non-Parkrun (not a race after all) opportunity :-)
Jan 2017
1:30pm, 22 Jan 2017
170 posts
  • 0
Coming back after knee injury and, well, to be honest, running is what I do to be fit for other sports, so my training is far from optimal. Anyway, one long run (that's 8 miles for me, laughable I know), a tempo (four miles or three miles at 6:40ish and 6:30ish respectively) with steps/stairs instead of intervals (15x 150 steps; I'm fortunate enough to live near such a set) got me to 41:38 without being eyeballs out (I still have a dread of my knee giving way).

I think the key run for me is the tempo; once you get close to 26 mins for 4 miles, you can be very confident of sub 42 10k. That is probably a very poor conversion for some of you as you run far more miles than I do per week, but it works for me.

A few weeks prior to the 10k I ran 20:06 in a 5k which was the first race after my injury, so I ran conservatively, if that's possible in a 5k. I've learned the value of good form (arms not oscillating across the torso, back straight, regular stride) and negative splits. In fact, I used to be very sceptical of negative splits but there is a psychological lift at the end of the race when you are passing people or gaining on them. I think a 5k of 20:30 to 20:40 for most people means sub 42 is feasible.

Good luck Oscar!
Jan 2017
5:22pm, 22 Jan 2017
144 posts
  • 0
Oscar the grouch
Thanks - interesting re the tempo runs. Definitely something to aim for
Feb 2017
9:11am, 8 Feb 2017
154 posts
  • 0
Oscar the grouch
3 x 1 mile at 6.17 pace with 2.30-3 mins complete rest in between last night which was comfortably hard I would say. I could have done another mile at that pace I think but that wasn't what the session was about, it was about having the same mile split, which I achieved within 0.3 of a second so I am in the right area for sub 42 I think.

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About This Thread

Maintained by The Terminator
Hall of Fame (Last 12 months):

bunting champagne pint choc CC82 - Baker Hughes 10k - May 18th 2014 40.04 champagne pint choc bunting

bunting champagne pint choc Argin - Eastleigh 10k - March 23rd 2014 41.57 champagne pint choc bunting

bunting champagne pint choc clare 1976 - Stratford's Big 10k - September 8th 2013 41.46 champagne pint choc bunting

List of Fetchies attempting a sub 42 minute 10k:

May 25th - Mouseytongue - BUPA London10,000
June 4th - Too Much Water - Yateley 10k
July 6th - The Terminator - Llanelli 10k
November 10th - calumcrightom - Peterhead 10k
November 17th - barryparker- After Adoption 10k

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