Tops tips for upping the distance from 10km to HM
11 watchers
Jan 2012
2:00pm, 30 Jan 2012
6,074 posts
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Maz Heeps
Thanks for posting... I am reading with interest! I think the hardest part for me is slowing yourself down... i always feel a bit failed if i average more than an 11min mile.. i am always looking to be in the 10's... it took me so long to get this fast (not fast but all things are relative!) i need to appreciate that slowing down means further distances... |
Jan 2012
3:18pm, 30 Jan 2012
57 posts
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Autumnleaves
Very grateful for all the advice - and time taken to give it. Slowing down will not be easy but I know that's what required so I'll try - Maz I'm with you - I've been very focussed on trying to break an hour for the 10km but that led to major Achilles issue 2 years ago so I have been trying to just relax the pace and enjoy it more (but not entirely successfully!).
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Jan 2012
3:28pm, 30 Jan 2012
583 posts
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WobblingTime
AL - I finally managed a sub60 last December. I'd been training for a half but wimped out on the day and ran the 10k that was on offer instead.
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Jan 2012
3:40pm, 30 Jan 2012
1,450 posts
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The Scribbler
Good advice offered here already. Slow down and gradually increase the distance of your long run. I'd also recommend a cut back week every 3/4 weeks where you ease back the mileage before picking up again. So to use D2D's mileage example for your long run: 6.2 miles 7.5 miles 9 miles then the next week cut back to 7.5/8 miles then back to 9 miles 11 miles 12.5 miles Give yourself a nice week's taper before you do the half so that your legs are feeling fresh and ready to go. Good luck! |
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Jan 2012
3:41pm, 30 Jan 2012
61 posts
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Autumnleaves
WT - lots of recent reading does seem to support the plan that running further and slower is better in the long run than pushing the pace but it doesn't come naturally. First 10km of the year coming up, but I am meant to be treating it as part of the longer training programme (that's the theory!)
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Jan 2012
3:42pm, 30 Jan 2012
584 posts
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WobblingTime
AL - sometimes being a slow plodder has it's advantages. Good luck with the upcoming 10k.
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Jan 2012
3:44pm, 30 Jan 2012
265 posts
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HermanBloom
I agree the slowing down bit is the hard part! Managed to hit my target last year of a sub 50 minute 10k, and now need to keep telling myself that I don't need to be running like that in training now I am upping the distance.
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Jan 2012
3:44pm, 30 Jan 2012
2,293 posts
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Doctor K
A good 10 miler is the St Anns one in March. A good one to use as a training run if nothing else, and it is flat
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Jan 2012
3:49pm, 30 Jan 2012
62 posts
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Autumnleaves
Thanks Dr K that is a good tip - will look it up!
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Jan 2012
3:52pm, 30 Jan 2012
2,294 posts
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Doctor K
You'll find it on Uk results.net - it's about 8 quid I think, I do it almost every year
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