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The Sub-40-10k help and advice thread

113 watchers
May 2023
4:25pm, 14 May 2023
5,937 posts
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Windsor Wool
I like 5*5 mins or 6*4 mins as a good workout and indicator.
jda
May 2023
4:44pm, 14 May 2023
14,832 posts
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jda
With how much rest? JD has something like that but rather shorter stuff too, right down to 200m. Which could be messy.
May 2023
4:59pm, 14 May 2023
81 posts
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allmatthew
I like to do 2km reps with 2 mins recovery. Never 100% sure how many to do when aiming for a 10km. Logic would say 5(!) but I've done 4 and hoped that race day will see me through!
May 2023
9:46pm, 14 May 2023
5,938 posts
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Windsor Wool
With how much rest? JD has something like that but rather shorter stuff too, right down to 200m. Which could be messy.


2 mins, sorry, missed that important info!
jda
May 2023
2:20am, 15 May 2023
14,833 posts
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jda
Thanks all, think I'll have a go at 6 x 4 on 2 off tomorrow if the weather doesn't have other ideas. Think I'll be best fitting in 6 fairly short sharp workouts (ie 3 per week) rather than 4 big ones.
jda
May 2023
9:07pm, 15 May 2023
14,840 posts
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jda
LOL that went well. I was barely quicker than the parkrun on Sat, despite that being 5k in one chunk on gravel and this morning was all road with lots of little rests. Tired legs after several days of varied exercise I think - lungs were quite good and pulse not as high as the parkrun. Anyway it's a a benchmark of sorts.
May 2023
8:23am, 16 May 2023
1,676 posts
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Daz Love
Were they solo JDA? if so I used to find I could never get any quicker than 5k race pace in intervals if on my own.
May 2023
8:28am, 16 May 2023
21,114 posts
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larkim
Flat and fast 4m race tomorrow night at prestatyn along the prom looks to be a good tester for holding sub 40 pace beyond the end of a 5k. 6:20 pace feels like a solid first mile benchmark, but no doubt something different will come out of the legs one way or another.

4m is a fun distance though, and a good one to help with fetch standards. 25:15 would be 75 so I'll keep that in mind if things feel ok.
May 2023
9:18am, 16 May 2023
21,116 posts
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larkim
Turns out it is 5.97k (!) instead.
jda
May 2023
1:11pm, 16 May 2023
14,843 posts
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jda
Solo Daz and I was doing more and quicker early in marathon training last Dec but perhaps not by a huge margin considering the altitude problem here (I'm at 1600m) which should improve in the next couple of weeks as I acclimatise to it.

My garmin measures blood oxygen and it's interesting to see the drop when we arrived, it's not a big effect but it's definitely noticeable!

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:
Any more, let me know!

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Charlesvdw
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  • 10k
  • goals
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