for an ad-free Fetcheveryone experience!

The Sub-40-10k help and advice thread

113 watchers

Prev
1
2
3
4
5
6
7
Next
Last

Son of a Pronator Man Feb 2009 4:53pm, 24 Feb 2009 1,438 posts	Quote Pin Son of a Pronator Man I'll be giving it a good attempt at Grangemouth, which is a flat course. But right at the minute I am in the middle of marathon training for Lochaber and I don't think the distance training is helping my speed. I feel more confident of gettng a sub-90 half in the forseeable than a sub 40 10k. But after I have broken 3:15 at Lochaber it'll be a different story.
Homer Feb 2009 4:53pm, 24 Feb 2009 8,803 posts	Quote Pin Homer Thanks Rach It was interesting to see home many Garmins got it wrong at the Fetch Mile. Good training tools and I love mine but I always take official timings.
TRO Saracen Feb 2009 5:06pm, 24 Feb 2009 2,656 posts	Quote Pin TRO Saracen PtB, sound advice although I did it in reverse last year. Speed, speed, speed all the way and got the sub 20 5k, a new 5m PB and on second attempt, and by just 10 seconds (and by far my hardest race of the year) the sub 40 10k. I then laid ensurance on top to get the sub 90 half and then the sub 3:15 mara. Similar approach this year; aiming for my home town 10k on May 17 (Woodbridge) as the big race, so I''ll train specifically for that with a few 5k/5m sharpeners beforehand. Woodbridge is a hilly, twisty course so another sub 40 would be an immense achievement, especially as I am notoriously bad when there's a bit of up and down and I'm trying to go at a fair lick. I find that 10 and 5 k's need accurate timing and pacing; I set my garmin to show my pace on the lap so far (thus it is a smoothed reading). Usually it laps each mile but on a 10k I press it manually at each k marker and expect to see something nice and round at just under 4mins. Easy to follow: 4, 8, 12, etc. My successful run involved me getting 10 seconds up after about 4 or 5k then running almost exactly on pace to get 39:50. Best bit of personal pacing I've ever done. Killed me in last 2k though.
SPR™ Feb 2009 5:36pm, 24 Feb 2009 3,541 posts	Quote Pin SPR™ Homer How about just aiming for a 1:30 half? With your 5k speed, I reckon that would get you under 40.
Jezzer Feb 2009 5:43pm, 24 Feb 2009 134 posts	Quote Pin Jezzer Homer I'm sure you can do this - you're way faster than me over 5 km now and I did 40:09 at Wesham last November. My race predictor has you down for 39:45. I agree with TRO about the pacing - I think steady and accurate is important. I was going to have a go at Trafford 10 km but I'm going to be away now and marathon training is taking over for Edinburgh. Having just got under 1:30 for a half I'm going for sub 3:15 at Edinburgh.
BelleVueRacer♣of Beartown Feb 2009 5:57pm, 24 Feb 2009 2,415 posts	Quote Pin BelleVueRacer♣of Beartown let's not forget that Hs 5k PB is at Bramhall Park so take 30s of his time and put that in your calculator. When I was fit in September I managed 40m41s & Trafford 10k (my 5k PB was 19.59 at the time). I reckon I could've done a sub 40 that day but something was missing. Going to attempt again on 15th MArch - I'll be happy with sub 41 on current form.
Homer Feb 2009 6:28pm, 24 Feb 2009 8,804 posts	Quote Pin Homer SPR...I have 3 halves line up this year for a sub-90 attempt...Wilmslow, Chester and the big one at Lake Vrynwy True Steve...I do enjoy Bramhall but it is a tad tricky! Are you running Trafford Steve...if so..please join Untra Dunc, Jacobi and I all having a crack Jezzer...enter Lake Vrynwy and help us out on the sub 90
BelleVueRacer♣of Beartown Feb 2009 7:25pm, 24 Feb 2009 2,416 posts	Quote Pin BelleVueRacer♣of Beartown Homer - you can sub 90 on a flat half i reckon. I'd forgotten how hilly 4 Villages was when I was egging you on in January. Mind you, you did run with that overweight slug from Belle Vue for 7 miles!
Homer Feb 2009 7:27pm, 24 Feb 2009 8,809 posts	Quote Pin Homer Yup...what a lardy Ar eyou doing Trafford and Lake V?
Feb 2009 8:35pm, 24 Feb 2009 First-time poster!!	Quote Pin Hi all. Thank you for kick up rrrse Homer. I forgot about this group. Put me name down while cresting a wave of euphoria following the inevitable improvement of a beginner. Now the honeymoon period is over and reality has set in, that 40 mark seems a lot further away. Feel like a bit of a charlatan in this group. Still the idea is that it's something that can be achieved somehow, if over a very long period of time (think rock formation/evolution). Thing is HOW? Must do another 10 k to see where I am!

Prev
1
2
3
4
5
6
7
Next
Last

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!

2024 Hall of Fame:
Bowman
Charlesvdw

Show full description...

Related Threads

Are you aiming for a sub 60 10k? May 2025
Sub 42 minute 10k Jul 2024
Sub 38 10K Help Needed Oct 2015
Sub 45 10K Jul 2025
Sub 50 minute 10km Support thread Oct 2019
Sub 19 Min 5k Thread Jul 2025
RW sub3/3.15 Jul 2025
The Sub 3:15 Marathon Thread Jul 2025
The sub 3.30 marathon thread Jul 2025
Sub 3Hr Marathon Jul 2025

10k
goals
sub
training

Report This Content

You can report any content you believe to be unsafe. Please let me know why you believe this content is unsafe by choosing a category below.

Thank you for your report. The content will be assessed as soon as possible.

The Sub-40-10k help and advice thread

About This Thread

Related Threads

Report This Content

Tag A User

Free training & racing tools for runners, cyclists, swimmers & walkers.