Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

How to better 10k time

  • 20-10-2009 1:06pm
    #1
    MREGAN
    Registered Users, Registered Users 2 Posts: 362 ✭✭


    Its a distance I only really do when training for a marathon so I enter a few local events never taking them too seriously. I ran a 41min 10k recently and think I could better this. Would my distance training or speed work help better the time. I am aware of the fartlek training method is this the type of thing I need to be doing.

    Cheers

    Also Marathon times does the same apply?


Comments

  • #2
    bourne99
    Closed Accounts Posts: 162 ✭✭bourne99


    First of all, 41 mins for 10k is a pretty good time and if I could do that now I'd be really happy! When I was trying last year, I just squeezed under the 40 minute mark - and I did that by constantly running fast 5ks - sometimes days in a row of 17:XX times and 18:XX times. What I didn't do was work in a longer run into that training, and I wish I had. Maybe something like a 9 mile run once a week that you could work on, that is longish but still short enough that you could 'attack'. i.e, if you can run 9 miles fast, then 6.2 miles should be really fast. So, if I were you that's what I'd do. I'd reckon that will get you to the 38/39:XX point, but to go any faster you'll have to wait for others to reply, and I'll be waiting too!

    Edit: sorry just noticed you were saying there that you do it when training for marathon - I don't know in that case as surely you're already doing a lot of running for marathon prep?


  • #3
    RoyMcC
    Closed Accounts Posts: 2,567 ✭✭✭RoyMcC


    You need to decide where your priorities lie really. I doubt that you'll run your optimal 10k whilst in marathon training - though the 10k in itself could form a useful part of your marathon programme.

    Leave the mara alone for a while and follow a dedicated 10k programme for 6-8 weeks and you'll probably fly inside 40 mins.


  • #4
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    MREGAN wrote: »
    Its a distance I only really do when training for a marathon so I enter a few local events never taking them too seriously. I ran a 41min 10k recently and think I could better this. Would my distance training or speed work help better the time. I am aware of the fartlek training method is this the type of thing I need to be doing.

    Cheers

    Also Marathon times does the same apply?

    My advice would be to incorporate tempos and AT type sessions into your schedule as sessions. These will benefit both 10k and Marathon times.
    Tempos: usually run these about 30 seconds slower than your 5m pace and do maybe 3 or 4 miles.
    AT Sessions: these are the ones i incorporate into my training. Usually i do these on a track so i have an accurate measurement and just so it easier to pace correctly. I run reps at my 5 mile race pace doing sessions such as building up in distance (ie. 3x1mile, 2x2mile,3x2k,2x3mile etc) In terms of recovery it must be kept short. My rule to myself roughly 22secs recovery for every 400m or 90 secs per mile.
    These sort of sessions i have once every second week. My background is i am currently training for my first half marathon upped my mileage to 70 p/w and have a 10k pb of 36.15
    Hope this helps


Advertisement