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The Sub-40-10k help and advice thread

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Windsor Wool May 2023 4:25pm, 14 May 2023 5,937 posts	Quote Pin Windsor Wool I like 55 mins or 64 mins as a good workout and indicator.
jda May 2023 4:44pm, 14 May 2023 14,832 posts	Quote Pin jda With how much rest? JD has something like that but rather shorter stuff too, right down to 200m. Which could be messy.
allmatthew May 2023 4:59pm, 14 May 2023 81 posts	Quote Pin 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!
Windsor Wool May 2023 9:46pm, 14 May 2023 5,938 posts	Quote Pin 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	Quote Pin 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	Quote Pin 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.
Daz Love May 2023 8:23am, 16 May 2023 1,676 posts	Quote Pin 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.
larkim May 2023 8:28am, 16 May 2023 21,114 posts	Quote Pin 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.
larkim May 2023 9:18am, 16 May 2023 21,116 posts	Quote Pin larkim Turns out it is 5.97k (!) instead.
jda May 2023 1:11pm, 16 May 2023 14,843 posts	Quote Pin 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!

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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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