The Sub-40-10k help and advice thread
108 watchers
Mar 2021
5:12pm, 26 Mar 2021
9,761 posts
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jda
Sub-40 seems a long way off right now but I managed sub-43 in my first (virtual) race of the year on a lumpy course off no training. Aerobically I had a lot more to give but the legs weren't cooperating after a winter diet of virtual cycling. I've got a real 5k next weekend at which I hope to see a decent improvement, maybe something in the sub-20 minute ballpark could be realistic on a fast flat course with good company? Will fit in a couple of jogs before then but don't want to overdo the running too soon.
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Mar 2021
7:54am, 27 Mar 2021
817 posts
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Big_G
Well done, JDA. I still haven't managed it but don't have a 10k race in the pipeline at the moment. I did manage a 19:26 on a solo 5k time trial this morning. I was actually hoping for a little bit quicker than that. 5k splits were 3:46, 3:54, 3:55, 3:56, 3:54 - it's okay but 3:45ish is what I was hoping to maintain, which clearly didn't happen, and I was really hanging on at the end! Still, it's a marker I suppose, and I didn't have anything recent to base the pace on as I've done no speed work. |
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Mar 2021
4:12pm, 31 Mar 2021
832 posts
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Big_G
I did what was billed as a 5-mile "tempo" last night with the Tri club, which was out-and-back with a hill in the middle. I'm not entirely sure what pace "tempo" is supposed to be, but it felt a decent effort although by no means an all out one. I managed 33:40, with a 17:05/16:35 split (mile splits were 6:49, 6:46, 6:43, 6:45 and 6:32) and enjoyed it out there. My running club are doing 6x3-mins in a couple of weeks, so I may go along to that session to see how I get on. |
Apr 2021
4:30pm, 16 Apr 2021
14,036 posts
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larkim
I'm not running much so no real hope for sub 40 in 9 weeks time, but notionally my Faster Road Racing plan would have 6x3min hills at 3k-5k effort with jog recoveries in between. I've never really done hill reps, but if I was going to do them does that imply I need to find a hill which is 12-15 minutes "long" so that I can do the effort, jog back down a bit in about 2m and then head back up the hill? Or is it OK to take a 3min hill, jog back down and start again each time? It just feels like that would give too long recoveries. The FRR book suggests that for intervals of 3mins then recovery should be 90s-2m30 -ish Also, I'm presuming that the effort level should ignore pace - just run an effort level that would take me to (say) 6m-6m20 pace if I was on the flat? I'd imagine that is quite tricky to balance! |
Apr 2021
5:32pm, 16 Apr 2021
5,094 posts
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Windsor Wool
lark - I think this means that you run at a constant (hard) effort both up and down (Kenyan style) and then jog the interval. just run hard, don't worry about the pace outcome as long as you're knackered at the end 
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Apr 2021
5:42pm, 16 Apr 2021
33,957 posts
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SPR
Surprised there's no session guidance in the book?
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Apr 2021
5:48pm, 16 Apr 2021
9,902 posts
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jda
Would be very surprised if WW is right. If your jog back down is slower than the run up, find a steeper hill!
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Apr 2021
5:50pm, 16 Apr 2021
9,903 posts
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jda
Also I’d usually expect longer recoveries between hill reps than on the flat anyway. Doesn’t everyone just go up and down the same bit and it takes as long as it takes?
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Apr 2021
6:46pm, 16 Apr 2021
14,039 posts
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larkim
That seems the sensible / practical way to do it jda. The book is a bit unclear spr. It advocates running over the top and a bit downhill as a general "thing" but not specifically in respect of prescribed time limited hill reps. |
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Apr 2021
7:26pm, 16 Apr 2021
9,906 posts
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jda
I did try some tabata style 20 up 10 down some time ago and made progress up the hill but it was gradual enough relative to the total hill length to not be a problem. My club just uses a fixed stretch on any given night, variable length/gradient according to circumstances. Rest is longer that run there for sure but probably wouldn’t have to be if you were organised and efficient (and doing it solo!)
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