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The Sub-40-10k help and advice thread

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eL Bee! Feb 2009 3:55pm, 24 Feb 2009 7,940 posts	Quote Pin eL Bee! mx - that makes my 10 a bit marshmallow!! :o/
mxhornet Feb 2009 3:57pm, 24 Feb 2009 20,404 posts	Quote Pin mxhornet Possibly on current ability, but how were your 5ks when you pbed at 10k ?
mxhornet Feb 2009 3:58pm, 24 Feb 2009 20,405 posts	Quote Pin mxhornet My 10k pb is 20 secs too fast !! that said I'd use a harder ratio for those sort of speeds.
eL Bee! Feb 2009 4:00pm, 24 Feb 2009 7,941 posts	Quote Pin eL Bee! 5K was 19:35 when I set 40:31 at 10K
mxhornet Feb 2009 4:03pm, 24 Feb 2009 20,406 posts	Quote Pin mxhornet Oh it's still 2 secs faster by comparison. Also my secret formula isn't really a secret though it may need up dating. I've always used the ratio between world records at the two distances as they were 20-25 years ago when I started using this method. Therefore 5k x 2.08 is the figure if you want to be hard on yourself or a more realistic figure and easier to workout is 2.1 instead. I find it works well whenever doubling the distance, however once you step up to the marathon keeping it close to the prediction is a lot harder. Also you can work backwards and divide by 2.08 / 2.1 to forecast current ability at a shorter distance too.
mxhornet Feb 2009 4:04pm, 24 Feb 2009 20,407 posts	Quote Pin mxhornet That's good actually eL Bee according to my formula.
Rach E Feb 2009 4:04pm, 24 Feb 2009 3,629 posts	Quote Pin Rach E Homer, Buddy-ise me and I'll give you a few tips. I first broke 40 (39:11) when I was running ~18:45 for 5k, so you should be there.
lunaman Feb 2009 4:05pm, 24 Feb 2009 633 posts	Quote Pin lunaman ooh, bout time for a group. It's been a while since I ran 10k, scared to try to sub 40 again, but once I'm back in running shoes I'll be gunning for it again - with extra points for my new age group I think, wahoo! Never tried a 5k, so can't help with the translations there. Mine came off the back of a marathon PB, with no extra speed training.
mxhornet Feb 2009 4:06pm, 24 Feb 2009 20,408 posts	Quote Pin mxhornet Rach also bears out my theory
SPR™ Feb 2009 4:08pm, 24 Feb 2009 3,536 posts	Quote Pin SPR™ Don't know when i'll get to do a 10k. 42.04 was off no speedwork so I should be around that time now I reckon.

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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

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