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How to improve speed for 10k run?

  • 10-04-2009 4:24pm
    #1
    MarieC
    Registered Users, Registered Users 2 Posts: 918 ✭✭✭


    Ok so as Paris is behind me, I am now switching back to shorter runs as they are more time-friendly and the training will hopefully be less intense and more varied. As most of you know, Im in final stages of PhD. I need to keep active also though as I like being fit and really dont want the weight piling on.

    So! The Clare 10k is on June 27th! This probably will be the next fun run that I do. At the moment my 10k time is probably about 55min, 8.8min/mile. Being realistic I dont see myself training more than 5 times a week. I would see 1-2 of these sessions being in the gym to work on the core.

    What programme or advice or direction can ye point me towards for to work on speed. What I'd love to achieve is a sub 50min 10k. For me that is very optimistic as I have never had speed.

    Looking forward to all of yer droplets of wisdom :rolleyes:


Comments

  • #2
    MCOS
    Closed Accounts Posts: 2,051 ✭✭✭MCOS


    MarieC wrote: »

    What I'd love to achieve is a sub 50min/mile. For me that is very optimistic as I have never had speed.

    Ah now MarieC, selling yourself short there, you could hop a mile backwards in less than 50 mins :D


  • #3
    MarieC
    Registered Users, Registered Users 2 Posts: 918 ✭✭✭MarieC


    MCOS wrote: »
    Ah now MarieC, selling yourself short there, you could hop a mile backwards in less than 50 mins :D

    My bad!! thanks for pointing that out MCOS:)
    Yeah Id like to think Im a bit faster than 50min/mile. What I meant to write was that I would like to achieve a sub50min 10k. That makes way more sense


  • #4
    stmochtas
    Registered Users, Registered Users 2 Posts: 972 ✭✭✭stmochtas


    MarieC I am getting results from the programs on http://www.time-to-run.com/training/10k/ so you may be able to pick up some tips here when building a program.


  • #5
    TFBubendorfer
    Registered Users, Registered Users 2 Posts: 6,340 ✭✭✭TFBubendorfer


    As I learned yesterday in a different thread, you should run a marathon 5-6 weeks prior to the 10k. :D

    Thinking about it now, both my 5k and 10k PB were set pretty much that way. Amazing.


  • #6
    silverside
    Registered Users, Registered Users 2 Posts: 1,372 ✭✭✭silverside


    disclaimer: i'm not a qualified coach, and i'm not sure how much backgeround you have in running so be careful before moving too fast away from "just jogging")

    i suggest you do each week

    1 long run (where you can easily hold a conversation)
    1 faster run (tempo run or fartlek)
    1 interval /speed session (best done with a club, something like 6 times 800m with 2 minutes recovery) (EDIT: if you're at 55 minutes 10k then scale that back to something like 6 x 400, but you get the idea - try to find a coach/club)
    1 cross training (swim or bike)

    dont build up mileage or speed too quickly

    really should join a club as you will find people at your level to train with - hills or interval sessions make a HUGE difference but take a lot out of you for the first month or two.


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  • #7
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Hi MarieC, I just picked up a copy of Pfitzingers road racing for serious runners, I have not read it yet but flicking through it it looks like a great read from Pfitzinger, it has 5k plans, 10k plans etc and they look good. I'm going to follow a 12 week 10k program but time will only allow 11 weeks. I also have Jack Daniels running formula which I can lend to you if you like, alot of people like it (Babybing), I couldn't get into it but he has lots of plans in it also.


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