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Sub 40 10k

  • 30-11-2009 7:11pm
    #1
    cunnins4
    Closed Accounts Posts: 882 ✭✭✭


    Hi folks,

    Can anyone suggest a good program for a sub 40 10k? I've done it in 44 before, but that was a couple of years ago. Currently I'm in around 45-46 mins but I haven't been serious about training/structure.

    I work quite near the Irishtown stadium in Ringsend so I've access to a track, but I've never used one before and wouldn't know where to start.

    Thanks in advance!


Comments

  • #2
    groovyg
    Registered Users, Registered Users 2 Posts: 1,049 ✭✭✭groovyg


    If you do a search on the forums you might find more threads. I found this one
    http://www.boards.ie/vbulletin/showthread.php?t=2055742702 and Seb Locteau wrote this one on the runireland site http://www.runireland.com/training-40-minute-10km-run


  • #3
    --amadeus--
    Closed Accounts Posts: 5,096 ✭✭✭--amadeus--


    groovyg wrote: »
    If you do a search on the forums you might find more threads. I found this one
    http://www.boards.ie/vbulletin/showthread.php?t=2055742702 and Seb Locteau wrote this one on the runireland site http://www.runireland.com/training-40-minute-10km-run

    The RunIreland one is excellent, I like the layout Seb has as well, with the Difficulty / Form / Enjoyment / Sleep box.


  • #4
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    --amadeus-- wrote: »
    The RunIreland one is excellent, I like the layout Seb has as well, with the Difficulty / Form / Enjoyment / Sleep box.

    Yep not bad at all, seems to be a fair few people looking for sub 40 next year, would be nice to get a group together to have a crack at that...


  • #5
    --amadeus--
    Closed Accounts Posts: 5,096 ✭✭✭--amadeus--


    shels4ever wrote: »
    Yep not bad at all, seems to be a fair few people looking for sub 40 next year, would be nice to get a group together to have a crack at that...

    Hmmm, interesting idea <scuttles off to start thread>


  • #6
    mrak
    Registered Users, Registered Users 2 Posts: 463 ✭✭mrak


    To break a 40 minute 10k, or any time barrier it can help to check on your times over shorter distances. If you live near Galway do the 5k series and try to get under 19:15-19:10 in one of them. Or find a track and try to race a 5:30 mile. You can test yourself like this every 2 weeks or so to see how the training is going. There's no program that will guarantee that you will ever make it but you have a good chance if you are injury resistant and have room in your life to up your training.


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  • #7
    cunnins4
    Closed Accounts Posts: 882 ✭✭✭cunnins4


    Thanks for the replies folks. Had a good read of Seb's stuff there and I think I'm a bit off that sort of volume at the moment, but it's good to know what to aim for. I'll up the volume and distances over the next 8 weeks or so and should be in a position to start that programme.

    My 44minute 10k was when I was about a stone lighter, so hopefully the increased volume will help me drop the weight too leading to more speed at the same time.

    Thanks!


  • #8
    --amadeus--
    Closed Accounts Posts: 5,096 ✭✭✭--amadeus--


    Dropping from 44 to 40 is a huge leap anyway, from well over 7 min/miles to well under 6:30's. I assume you are thinking long term (12 months) and using taking it in stages (sub 42 first, then sub 40 for example)?


  • #9
    cunnins4
    Closed Accounts Posts: 882 ✭✭✭cunnins4


    --amadeus-- wrote: »
    Dropping from 44 to 40 is a huge leap anyway, from well over 7 min/miles to well under 6:30's. I assume you are thinking long term (12 months) and using taking it in stages (sub 42 first, then sub 40 for example)?

    Oh absolutely-I wouldn't dream of just dropping that sort of time over a few months! I was looking for guidance on the structure and type of training I'd need to be doing.

    Until now I'd simply go out and run the distance and see how fast I could go and try to improve it each time. I'd throw in the odd 5k as fast as I could too, but the 44-45min barrier seemed unbreakable. Did a search on google but got varying levels of info and varying opinions.

    I hadn't been running/exercising at all in my final year of college last year, but now I've no excuse and nothing to hinder me in the next year or so, so I'd really love to make a dent in my time for the 10k!


  • #10
    Racing Flat
    Registered Users, Registered Users 2 Posts: 2,415 ✭✭✭Racing Flat


    --amadeus-- wrote: »
    Dropping from 44 to 40 is a huge leap anyway, from well over 7 min/miles to well under 6:30's. I assume you are thinking long term (12 months) and using taking it in stages (sub 42 first, then sub 40 for example)?
    cunnins4 wrote: »
    Can anyone suggest a good program for a sub 40 10k? I've done it in 44 before, but that was a couple of years ago. Currently I'm in around 45-46 mins but I haven't been serious about training/structure.

    I think if you've not been training seriously or had a structure, it might be possible to go from 44 to 40 quite quickly, after about 3 months training well, if he already had a bit of background. In my first year running I went April 42, May 43, June 39.


  • #11
    ir666
    Registered Users, Registered Users 2 Posts: 70 ✭✭ir666


    Doing some sessions with your local club should help.

    Depending on the levels in the club! I ran 39:59 last year on the back of training with my club.

    Some of the sessions were very difficult and I would have fatigue hangovers the next day.

    To combat this I wouldn't always complete the sessions.

    Running a 5:30 mile might not be required either in my experience as I reckon I could only just break 6 for a mile at the time.

    Breaking 40 is not easy but it is doable with the proper training.

    Hope this helps.


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  • #12
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    In my personal opinion key ingredients to a 10 k and upward training schedule are 1 tempo 1 speed session and one long run a week two other days would compliment this with easy running. Each hard day should be followed by athleast one easy day i.e no two sessions or session/lsr in a row This should only be approached after a base building session which should be gradual i say atleast 6 weeks. This will see you improve for sure. Here are some sample sessions

    Sessions

    8 x 400
    6 x 800
    3 x 1 mile

    Tempos
    3 x 7 min
    2 x 10 min
    3 mile 10K RP (6.24 mile pace roughly)

    long runs 75 min +

    Sample week
    Monday 5 miles easy
    Tues Session
    Wed 4 mile easy
    Thurs REST
    Fri Tempo
    Sat 5 mile easy
    Sunday LSR

    The easy runs can vary in the distance as long as they are comfortable it depends on how much you want to commit to the training. Sessions can be hard on your own and it is often good to try and do these with a group


  • #13
    --amadeus--
    Closed Accounts Posts: 5,096 ✭✭✭--amadeus--


    Racing Flat wrote: »
    I think if you've not been training seriously or had a structure, it might be possible to go from 44 to 40 quite quickly, after about 3 months training well, if he already had a bit of background. In my first year running I went April 42, May 43, June 39.

    True, I missed the bit in the OP about not having much training or structure, I just saw that he was at 44 a while back but was around 45 - 46 now and didn't want him thinking it was a case of pick a plan, train a bit and hey presto! sub 40 guaranteed


  • #14
    RedB
    Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    ecoli wrote: »
    Sessions

    8 x 400
    6 x 800
    3 x 1 mile

    Tempos
    3 x 7 min
    2 x 10 min
    3 mile 10K RP (6.24 mile pace roughly)

    long runs 75 min +

    I assume those sessions contain alternatives and are not combined i.e 8 x 400 OR 6 x 800 OR 3 x 1 mile?


  • #15
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    RedB wrote: »
    I assume those sessions contain alternatives and are not combined i.e 8 x 400 OR 6 x 800 OR 3 x 1 mile?

    They are seperate sessions and theses are only taken as samples full schedule should be devised with these taken into account. Some of Tergats old posts provide great information on these types of sessions which can be invaluable


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