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The Sub-40-10k help and advice thread

87 watchers
23 Oct
11:34am, 23 Oct 2020
8694 posts
  • 0
And welcome also to the old farts category where fit young whippersnappers are a bit thinner on the ground and pots are generally easier to hunt for those of us who still have working knees :-)
23 Oct
12:51pm, 23 Oct 2020
1280 posts
  • 0
Really good running Riggys!
23 Oct
1:08pm, 23 Oct 2020
50 posts
  • 0
Thanks everyone

And thanks for the welcome to the old farts club JDA. Didn’t think it would take 4 months to do a race when I turned 50
27 Oct
8:52pm, 27 Oct 2020
10345 posts
  • 0
I’ve got my predictor session tomorrow. Still undecided whether to do 6x 1mile (2-3min recovery), or 3x 2 miles (5 mins recovery).
28 Oct
10:36am, 28 Oct 2020
10347 posts
  • 0
Here's the results, don’t think I can hope for better than 41:00 in the race :-( HR was fine though, it was the legs that had the issues.

5) 1km - 4:05(4:05/km) 142/154bpm 53cal
6) 0.6km - 2:23(3:58/km) 155/157bpm 34cal
7) 0.47km - 3:00(6:19/km) 128/155bpm 30cal
8) 1km - 4:03(4:03/km) 149/155bpm 56cal
9) 0.6km - 2:25(4:01/km) 155/159bpm 35cal
10) 0.49km - 3:00(6:09/km) 131/158bpm 30cal
11) 1km - 4:07(4:07/km) 149/156bpm 57cal
12) 0.6km - 2:27(4:05/km) 155/157bpm 35cal
13) 0.46km - 3:00(6:29/km) 130/156bpm 26cal
14) 1km - 4:04(4:04/km) 150/154bpm 56cal
15) 0.6km - 2:28(4:06/km) 155/158bpm 35cal
16) 0.46km - 3:00(6:31/km) 132/158bpm 23cal
17) 1km - 4:11(4:11/km) 150/156bpm 57cal
18) 0.6km - 2:30(4:09/km) 155/158bpm 36cal
19) 0.46km - 3:00(6:28/km) 133/159bpm 24cal
20) 1km - 4:12(4:12/km) 150/155bpm 57cal
21) 0.6km - 2:29(4:09/km) 155/158bpm 36cal
28 Oct
10:38am, 28 Oct 2020
10348 posts
  • 0
Just to do the maths

1. 6:28
2. 6:28
3. 6:34
4. 6:32
5. 6:41
6. 6:41
28 Oct
11:00am, 28 Oct 2020
12417 posts
  • 0
Don't underestimate race day for those extra few seconds. I suppose the danger of a "predictor" session is that the race becomes a self-fulfilling prophesy, but there's still a chance that after settling in to a 19:59 first half that you can maintain it, especially if there is heart rate capacity.

Good luck!!
28 Oct
2:16pm, 28 Oct 2020
4852 posts
  • 0
Windsor Wool
We all look at things differently but for me that would be a very daunting session CW. In fact, I ran 3*1 mile just yesterday and I’m hoping that might be close to 5 mile race pace!

Anyway, good luck for the race.
11:01am, 30 Oct 2020
1284 posts
  • 0
Race day you’re likely to have more adrenaline too. Good luck for the race :)

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About This Thread

Maintained by chunkywizard
Help and Advice on how to run sub 40 minutes for 10K.

A Recommended Training Plan: mcmillanrunning.com

Upcoming attempts:
23/2 Valentines 10K - riggsy99
Any more, let me know!

2020 Hall of Fame:
Watch this space!

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