The BAC Aware 10k Challenge!

--amadeus--

Right then!

The biggest challenge coming off a marathon is building the motivation to actually get back out there and run again. The next marathon (cos there is always a next one!) seems so far away and it's easy to let things slip.

The Aware 10k is run in Dublin on the 6th December and promises to be a bit of fun. It's a fast enough race for the speedsters with a 32:27 winning time last year but is big enough (over 700 entrants) not to be intimidating for newbies or "plodders". It's also a cracking cause and one well worth supporting.

So the intention is to try and get ready for it and so I have created a couple of 10k plans, linked here. There is one for runners aiming for 45 mins or above and one for those aiming at sub 45 mins, just look at the tabs on the bottom and you should be able to navigate. These are aimed at people who have just run either Dublin or a very recent marathon so include a lot of recovery, especialy in the early weeks.

DISCLAIMER: You are doing this at your own risk, please seek medical advice if you plan to engage in excercise and neither I nor this forum / website take responsibility for any mishaps, ill heath or injury arising from following these plans.

I will though claim the credit if you PB

Background, sources and discussion on the plans is here . If you want to comment on the plans themselves (eg why is this session there) then that is probably the best place to do it. I'll move posts to wherever they seem to fit best as we go. Week 4 of the sub 45 min plan is up for debate at the minute, it may need to be slacked off a little.

So, who's in?! If you are up for it then post below, ideally with the plan you aim to follow, your current 10k pb and any target you have

Good luck!

Krusty_Clown

Krusty_Clown - Sub 45 Plan.
10K PB - 43:18.
Planned Finish - Sub 42:00.

donothoponpop

I want to go sub-40 in this race, current pb for 10k is 40:40 from a few months back. Since I followed a Pfitzinger plan for the marathon, I'd like to stick with him, and I found something useful here http://pfitzinger.com/effectiveplan.shtml . Seems to be less structured, which would suit me right now, as I have the endurance and want to concentrate on getting speed back in the legs.

rovers_runner

10k - 51:30 in organised race
Going to follow your plan to try and get under 50 mins first of all.

I'll use the recommended 3m the Thurs of week for to test the PRP against the watch.

Oh, and thanks by the way for helping to try and focus the minds around here.

MCOS

Damn can't access those plans in work :mad: I'll have a look later. Sub 45 for me. I may just do this 10k. It will be my first so I'll aim for 42 mins and give it a bash! Only problem is I will be focussing on swimming in Novenber so the few running sessions I do will have to be serious quality.

If you have to choose 2 runs a week to keep you on target for a 10k what would the 2 sessions be?

What is the 'must-do' session for 10k training? Just finished Dublin so the base fitness is there.

stmochtas

Personal Best 48:54 (Clondalkin 10k Sept '09) First time out.
Aiming for a sub 47:30 at the aware 10k, so yes a PB is planned

I am currently training with the time-to-run sub 45 program slightly adapted as I am not at sub-45 pace yet.

I will start to look at your program as well and see how they compare.

Thanks for providing this focus.

DAVE_K

I think I'll try and give this a shot. It's a bit of a drive to Dublin but worth it for the cause. My motivation is slipping badly at the moment so it might be just what I need.

Currently PB is 45:19 so sub 45 seems like a good target.

Not sure on a plan to follow though.

ClashCityRocker

I'd really like to do this one. I was meant to do it last year, but hurt my knee playing football the night before! The only 10ks I've done were BUPA this year and last, with a PB of 41.30. I'd guess this offers better PB potential though, with a smaller field and (I'd assume) less of the fun runners you get at the BUPA. Only problem is I may be in England that on Dec 6, dont know yet. If not, definitely count me in. I'll have a look at a few plans in the meantime.

Woddle

Only ever done one 10K
10K pb 54:52 April 08
I plan on knocking about 12 mins off that
Hopefully sub 43 or 42(6:45 pace) so maybe just in reach
So count me in for 10K aware, Sub 20 jingle bells is main priority though.

--amadeus--

Excellent, great to see the interest!

The linked plans are purely optional, there's never going to be a one size fits all approach. It'll be interesting to see how we all get on.

I suppose for the record:

Sub 45 plan
PB: 38:xx in the infamous Plassey "9.8k"! (short course). Officially 42:18 in teh Adare 10k earlier this year
Target: sub 40

[edit] A couple of people have mentioned the Jingle Bells 5k now, both here and in the Boot Room. please let me know if you think we should set up a thread on that as well

Guisseppeth

PB of 54:44 for my one and only 10K which was the Bupa/Great Ireland earlier this year. Hadn't done much before this but ran the 10m and half marathon since. Have done nothing since then so although I would love to take 9:45 off this a more realistic target is sub 50.

ike

Hope to make it up on the day as well (can't commit 100% yet).

Current 10k PB is 44:49 - depending on how the next month goes I'd like to sneak under 44min.

Does anyone know what route it takes?

uglyjohn

i probably should sign up for this too,it would be good to have something to aim for and an excuse to keep posting here.
im still walking like a sailor after monday but put me down for sub 45.

How Strange

Had this race in mind anyway as my next post marathon goal. I'll go for 45 mins + schedule. My PB so far has been 56.04 so would like to shave a good 6 mins off that. I did the race last year in 1.05 so really want to see a huge improvement on that.

xebec

This sounds like a good goal for me to get back into things...

My only 10k time is 50:38 in the Bupa run back in April. The realistic target is sub-50 as I've put on a few kilos and haven't been running much since August...

gerard65

Hav'nt run a 10k before. Mcmillan puts me at 40min from my 19:16 pb for the rathfarnham 5k, but that is a very fast course so I don't think it realistic for the park. My simon 5m time was 33:28 and that gives me a time of 42min.
So sub 42.

Slogger Jogger

My introduction to running 5 years ago was the then Bupa 10k. My training at the time wouldn't have been tough, compared to now, but I was starting from a low base and was a bit heavier then. I wouldn't have done a memorable time but it was the start of the running bug biting... I haven't done too many 10Ks since - as I tended to do marathons instead . Did the Aware run last year though and enjoyed it, even if I missed out on 40 mins by seconds. I've dipped under 40 mins on the treadmill so I'll be well keen to do so in a race for once. I might just draft behind donothoponpop and take him on the final straight

Rusty Cogs 08

Well I've never done a 10k (that I can remember). McMillan equates my (Aug) marathon time to a 42m 10k so I suppose I should go for that (ouch). Motivation, ya gotta love it :pac: oooh, same as KrustyClown, MCOS & gerard65. Pressure on not to let the side down now.

Racing Flat

Woddle wrote: »

Only ever done one 10K
10K pb 54:52 April 08
I plan on knocking about 12 mins off that
Hopefully sub 43 or 42(6:45 pace) so maybe just in reach
So count me in for 10K aware, Sub 20 jingle bells is main priority though.

IMHO if JB is main priority, a 10k race 1 week before should not be part of the plan.

rainbow kirby

I'm still trying to decide if I'll do the race or not - it is VERY close to my 4th year semester 1 exams. But just for the hell of it:

10k PB - don't have one! I've never run a 10k but given my 5k pace (30.24 in the Rathfarnham 5k) McMillan calculator suggests 63 minutes for 10k, which is crap.
I'd love to go sub-hour, but realistic target is just to finish. If I make it to the start line, my preparation won't have been ideal due to having been parked in a chair in the computer labs for most of the 6 weeks beforehand!

earlyevening

I'd consider this. My previous PB is 43.02 from about 18 months ago. I'm pretty sure I'm faster than that now.

dtf

I'll give this a go. Have never broken 50min for a 10K before, so i'm going to go all out to break it this time.

--amadeus--

Just found out I can't make this race... Family visit to Donegal has been planned for several weeks and I had forgotten about it... Gutted.

One thing that the ever wise Racing_Flat has mentioned - this race is aimed as a "keep you running" race rather than a season highlight. You shouldn't need to train too hard to run well because you still have all of that marathon fitness. Take it easy and relax, enjoy the race rather than busting a gut on it.

SharkTale

I am up for this , PB for 10K was 45.05 in Calcutta run 2007. Would love to break 45 mins, will have to work on my speed training for this run.

cfitz

Slogger Jogger wrote: »

I've dipped under 40 mins on the treadmill so I'll be well keen to do so in a race for once.

Just in regular training? If I had run a time in training (on a treadmill or outdoors), I'd be expecting to smash that time in a race.

911sc

Is there a course map somewhere?

rovers_runner

911sc wrote: »

Is there a course map somewhere?

http://www.mapmyrun.com/run/ireland/dublin/319329105

hawkwing

Bring it on! A sub 50 PB this time or i will retire from my brief "running" career. PB of 5034 in this yrs BUPA.This was most of my marathon training route and direction so i hope to fly up the kyber pass.Training starts next week when completely recovered from a virgin marathon which was well off target.:) enjoyed this race last year (52mins) when not in great shape.

RoyMcC

Aargh - why a Saturday morning? Clashes with so much stuff, primarily coaching at the track. Looks good fun too...:mad:

Running Bing

My marathon time puts me at a 54 10k with McMillan.
My mile time puts me at 51
My 3 mile time puts me at 52


I feel Im definitely capable of better 1 and 3 mile times at this stage but training will not be optimum so who knows.

I reckon Ill go for a sub 55 minute out loud goal.


(Sub 52 secret goal and sub 50 dream goal;))

hawkwing

RoyMcC wrote: »

Aargh - why a Saturday morning? Clashes with so much stuff, primarily coaching at the track. Looks good fun too...:mad:

I prefer saturday mornings the most as you can go out that night and celebrate or drown sorrows,hate Sunday morning runs and wish Dub marathon was not on the Monday either.

MCOS

Damn 10am Saturday Morning I can't go up Friday night so I'd have to drive up from Limerick before the race.... doubt I'd be up for a hard 10k after that drive. I think I'll check out other 10ks closer to home or at another time. I'll be up the Pheonix park again for the Great Ireland Run but want to do one or 2 runs before that too. Hmmm...

rainbow kirby

Submitted my entry about 5 minutes ago, because exam timetable isn't too bad (starting on the 11th).
Looking forward to this now

gerard65

rainbow kirby wrote: »

Submitted my entry about 5 minutes ago, because exam timetable isn't too bad (starting on the 11th).
Looking forward to this now

Good stuff. Put you down for sub60;)

Looks like theres going to be a good crowd of Boards AC.

Krusty_Clown

It'd be great if we could get the BAC singlets organized before that. We would have some showing! Any running graphics designers in our midst?

Git101

I ran Dublin this year after a drunken bet (Arthur G has a lot to answer for). This was my first marathon in fact my first time running in about 20 years and I think that I must have damaged my head because I have started thinking about what run I can do next.
I was considering the Aware 10k and had a look at the training programme posted by Amadeus, however I live in the middle of nowhere and it would be totally nuts to run on the roads around here in the dark.
Would it be practical to do the weekday training sessions on a treadmill and is the treadmill any more damaging to the poor body than road running?

Slogger Jogger

cfitz wrote: »

Just in regular training? If I had run a time in training (on a treadmill or outdoors), I'd be expecting to smash that time in a race.

In regular training for the marathon, yep, on an unplanned speed session when everything clicked. I agree that in a race you're liable to run quicker assuming the vagaries of the Irish weather don't intervene. Last year I was a couple of seconds over the 40 in the same race and I aim to be more prep'ed this time.

Tritrier

Amadeus,

I am thinking of doing this Aware 10km run also. I however am not recovering from the marathon as I was just a spectator, holding the gels and drinks for friends.

I have done two/three 10km races in the last year and a couple of sprint triathlons this summer. In the 10km races I have never broken the hour (just over it 1.01/2) but I have a feeling I have built up some good fitness during the summer and feel I could now do it. I am a real plodder to be honest (as you can see from my times!) but I do enjoy it:D.

Could you recommend a training plan for me for the next 5 weeks to try and improve speed. I usually go to a running club once a week (hills/intervals) and do a long run at the weekend but would probably need to have one or two more sessions also. I swim a bit too so that would probably be good or cross training.

--amadeus--

Hi Tritrier,

I don't know if you have seen the BAC Clubhouse thread but the one aim (our "mission statement" if you like) is to be all inclusive; I don't think we mind if people do a 10k in 30 or 90 mins!

TBH I think that you are doing most things right. A lot of people assume that if they want to get better times / run faster that they have to do intensive speed work (intervals / hills or whatever). What they miss is that huge gains can be made on time simply by improving your base fitness, in fact I would say you'll see better results at teh kinds of speed you are running at by increasing mileage per week rather than adding more speed sessions.

There are a lot of really good 10k plans out there - anything by Hal Higdon is reccomended and both Runnersworld.co.uk and Coolrunning have 10k programs aimed at people of various levels. I would suggest that you google it, find a couple of plans that look like they would fit around your life and commitments and then post the links in here and myself and the lads here will let you know what we think.

And good luck - a lot of the secret to breaking time barriers at any distance is in the mind. If you believe you can do it you will. If you believe you won't you won't.

Slogger Jogger

Headed out for a run this afternoon with no set plan but with an idea to push certain kilometers sub 4 min k pace... Ended up doing 5k, then 6, 7 and 8k in avg sub 4 min pace... Took it easy on the next k, intending to warm down, but found myself speeding up on the next one to cut 40 mins for 10K by literally seconds. I was surprised that I had it in the legs to do. A lovely run too from DCU up Griffith Avenue and back down Collins Avenue finishing with a flourish in Albert College running like a madman down the 'home straight'. Probably overdoing it for a speed session for the 10K , but sometimes the legs feel they have it (and other days they don't).

Running Bing

Went for a 6 mile run today. It was my first longish run after the marathon and it ended up being 6.2miles, so 10k distance.

Now I was'nt doing this to gauge times or anything, it was purely just to do something after the marathon. I took it very easy, didnt think about pace or look at the watch or anything, effort felt comfortable, no speeding up at the final mile or anything. When I finished I was pleasantly surprised to see it had took me 56 minutes. I was surprised by this as I was up late last night drinking and I had a big horrible pizza (which meant my stomach was in bits).


Now Im just wondering given the time and the circumstances how possible would people feel a sub 50 minute 10K is in December (that was my dream goal but I really didnt think it was possible before today's run)? Is it too ambitious to feel I could run over 6 minutes faster on the day or do people think that would be an achievable goal?

Im pretty inexperienced when it comes to stuff like this so I dont want to set a silly unachievable goal but at the same time I want to go as fast as Im capable off (keeping in mind training wont be optimum and Ill be recovering from the marathon). So what do people reckon?

Andrewf20

PB 47mins and ? seconds.

Hope to get high 46, low 47's

Ive signed up already.

SharkTale

Hi Guys, just about to register for the Aware 10K as part of BAC. It gives an option to register as an individual or team. Will we be selecting the team option for this event?

Thanks

--amadeus--

I'll leave the decision on club or individual up to the likes of Woodle but I think we need to be AAI registered to go in as a club.

Well folks today is the day!! Official formal training starts!

For those of you on the >45 plan you've got it tough. Today is officially a rest day (now that is a great way to start a training program ).

For those <45 the schedule is an easy 3 miler. Remember that the marathon is still in your legs so don't be a hero, this is active recovery. Run at LSR pace (or below if you want). Any tweaks or unusual pains then stop and walk, a good stretch before and after will help. Don't forget your Deep Heat and / or Arnica Gel. Remeber the point of today is to remind your body that it can run, to increase the blood flow through the muscles and to generally wake eveything back up again.

So take it easy and report your progress back here, no matter if you are on a BAC plan or your own!

Woddle

Amadeus is right we have to be AAI registered, which hopefully won't be to far in the future because I can't wait to register for a race as part of boards AC.

Slogger Jogger

Registered today. Counting down the weeks with the training (if you call it that) concentrating on getting the speed into the normally slow legs!

Slogger Jogger

Anyone out there who has done sub 40 min 10Ks who can recommend specific training routines that would be a useful building block for the Aware run. At the moment I'm sort of making it up as I go along. It might be effective but if theres good ideas out there lets hear them. Thanks in advance.

Peckham

Haven't tried it personally, but would expect the reliable Mr Higdon's advanced 10k plan would do the job.

Slogger Jogger

Thanks Peckham. I'll print it off and see if I can put it into practice.

DublinDilbert

I re-typed his novice and intermediate marathon plans in excel.... also added a date column, so you can enter in the race date, and it will put the correct date beside each of the weeks in the plan....

greenplain

just signed up for the race this morning. Started back training this week after the marathon. I am still slow after it so i guess mark me down for a sub 48 on this one.