Wana run 40mins for 10km

levitronix

Hi guys

Looking for a bit of help with ideas for some run work outs, i wana run 40mins for the 10km in dublin city tri, but my time is limited, i can only run twice a week and every second week run three times. I have no structure to run work outs really just go out and run, sometimes fast sometimes long slow. Right now im running my 10km in 42mins, i ve done marathons and ironman events so not a novice just never followed a plan

MrCreosote

Is that individual or part of a relay? Either way I'd say it'd be tough to make those gains in 5 weeks. Is the 42 mins race or training time?

Go easier on the bike on the day? Maybe try to get a bit of speed work in in the next couple of weeks.

I've been averaging two runs a week for the last 3-4months myself, and try to do one longish run up to 20k at a steady pace, and one fartlek type run up to 12k. That has held my pace over 10k- to get any improvements myself I need to be doing 3-4 runs per week, just haven't the time at the moment.

levitronix

I can do the 42mins or there abouts after the bike, and no its not relay, i dont know what farleks are , must google it ???

I know how to interval train on the bike and that does work, but i cant go easier on the bike cos i wana go sub 1h 8..

should i try for the next 4 weeks something like one interval run per week say 1km flat out 5 times followed by 5km run and my long run 20km , would something like that work and every second week do a brick run

MrCreosote

Some of the better runners will prob be on to give better advice, but for the interval session I wouldn't totally spank the intervals. Pick your target time- 4mins for 1 k, do shorter intervals say 800m at a slightly faster pace with recovery times between.

If it was me I would switch the 20k run to a hilly one, same distance, and do some interval work on the other day. And plan a really good taper into the race. And maybe plan an overall bike-run time (weather conditions permitting) and target that instead.

Maybe it's just me but I don't really get much out of brick sessions. (I've not gone longer than Olympic distance yet though)

ecoli

Given you seem to have a good aerobic base from the bike and the swim so i say your running days should be 10k specific (not a tri guy so this is just an assumption)

What i would suggest would be

Week 1
Session 1 : 1 mile warm up 3x2k @ current 10k pace
Session 2 : 1 mile warm up 5x1k @ 5k pace

Week 2
Session 1 : 1 mile warm up 2x3k @ current 10k pace
Session 2 : 1 mile warm up 6x800m @ 5k pace
Session 3 : 5 miles tempo (if you want take this as your brick session)

Week 3
Session 1 : 1 mile warm up 3x2k @ current 10k pace
Session 2 : 1 mile warm up 5x1k @ 5k pace

Week 4
Session 1 : 1 mile warm up 2x3k @ current 10k pace
Session 2 : 1 mile warm up 6x800m @ 5k pace
Session 3 : 5 miles tempo

Week 5
Should be easing up for the race

This will not be easy as it is a very small time frame but should get you a improvement on you current time at the very least

levitronix

Ecoli cheers thats was exactly what i was looking for something differnet i never tried .. will give that a rip on wednesday and see how i get on

Its funny once theres a bet invloved the whole training stragey had to change , amazing what 10 euro a head can do haha

levitronix

Just one question what sort of rest between sets should i give my self was thinking 1 minute ??

levitronix

MrCreosote wrote: »

Some of the better runners will prob be on to give better advice, but for the interval session I wouldn't totally spank the intervals. Pick your target time- 4mins for 1 k, do shorter intervals say 800m at a slightly faster pace with recovery times between.

If it was me I would switch the 20k run to a hilly one, same distance, and do some interval work on the other day. And plan a really good taper into the race. And maybe plan an overall bike-run time (weather conditions permitting) and target that instead.

Maybe it's just me but I don't really get much out of brick sessions. (I've not gone longer than Olympic distance yet though)

The bricks just seem to help me really get the heavy feeling out of the legs, and with limits time its two things rolled into one

ecoli

levitronix wrote: »

Ecoli cheers thats was exactly what i was looking for something differnet i never tried .. will give that a rip on wednesday and see how i get on

Its funny once theres a bet invloved the whole training stragey had to change , amazing what 10 euro a head can do haha

Forgot to add the recoveries should be 2-3 min for the longer reps and 90 sec to 2 min for the shorter ones. a Bet has some power i once knew a guy who made a bet in the pub for a fiver six weeks later he completed his first marathon starting from nothing that day in the pub. Money well earned i say lol