The Sub-40-10k help and advice thread
108 watchers
Jan 2021
8:50pm, 30 Jan 2021
8 posts
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cheekorobbins
Hey fellow 10k runners! I’ve posted a couple times in the marathon threads, aiming for sub 3 in October if London goes ahead. Probably like many others I needed something to motivate me to up the training effort so decided to take a shot at a 10k PR with an 8 week training block. I just scraped under 40 last autumn. Felt like I’ve hardly run but I’ve managed to keep about 20-30k a week on the board(usually a 16k / 10mile sunday run and something mid week). Oh man it’s a shock to the system eh, first week in did my first workout of 2021, 6x 800m intervals with 2min walk. Been trying to run more by feel recently and apparently my sense of pace is terrible, in my mind the first interval was took quick, the second barely held on and the rest gradually slower as I tried to keep it consistent rather than going out the gate too fast. In reality when I looked over the data my 800 paces were 6:33, 6:21, 6:11, 6:11, 6:09, 6:01. Which I’m really delighted with for a first session after the winter break. I’d done some strides the day before that were a touch aggressive too so wasn’t feeling mega fresh. Aiming for 38mins which is a stretch but we shall see. Goal interval pace would be 5:45-5:55 for that. Aiyeee Legs took a few days to recover, but will be out for a long run tomorrow, onwards! Looking forward to following others progress as we go. |
Jan 2021
9:48am, 31 Jan 2021
5,646 posts
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Huntsman
At my fittest 3 years ago I managed 18:52 5k. My best 10k was 41mins. Always found 10k to hurt the most out of all the distances and the toughest distance to master (not including marathon). Is sub 19 quick enough for a sub 40 10k?
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Jan 2021
10:15am, 31 Jan 2021
582 posts
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Big_G
Huntsman, yes, sub-19 is quick enough for a sub-40. There are various calculators but, for example, McMillan Running shows 39:11 for a 10k off of an 18:52 5k.
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Jan 2021
12:34pm, 31 Jan 2021
18,787 posts
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Bazoaxe
I went sub 40 long before I went sub 19
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Jan 2021
12:53pm, 31 Jan 2021
2,038 posts
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Paul N
I think I coulda (woulda, shoulda) broke 40 of a 19.19 5k PB last summer but made an absolute dogs dinner of the pacing. Looking at the k splits I had 24 seconds in hand going through 6k. Things did not go well from there! |
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Jan 2021
12:57pm, 31 Jan 2021
18,790 posts
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Bazoaxe
I think its partly in the mind. When I first broke 40 (39:19) I have then only failed to break 40 twice and on both days there were horrific winds, and one of them also had a monsoon.Sub 19 happens infrequently still and needs all the stars to align
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Jan 2021
6:11pm, 31 Jan 2021
13,379 posts
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larkim
I feared sub 40 more than sub 19, the hurt just lasts longer!! Though I think in achievement terms the are more or less comparable. If sub 20 = sub 90 at a half, sub 19 = sub 40 (or vice versa). I suppose the bottom line is that you've got to get to half way in a 10k at about 19:45-50 with a degree of comfort (unless you're confident of being a good negative splitter), so if you've gone sub 19 then if you're well prepped for the 10k the first half can feel "ok"(ish!). |
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Jan 2021
6:50pm, 31 Jan 2021
18,799 posts
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Bazoaxe
I find that when in good shape I dont lose a lot of pace between 5k and 10k. In fact in my 10k PB (38:15) I went through halfway in sub 19 and my 5k PB at the time was 18:38
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Jan 2021
6:58pm, 31 Jan 2021
13,380 posts
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larkim
Fetch standards back that up as being "normal" (i.e. a pretty small slow down from 5k PB to 10k PB pace etc). 19:38vs39:55 for example, or 18:52vs38:22.
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Jan 2021
7:53pm, 31 Jan 2021
9,353 posts
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jda
Riegel.
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