Question Help with 10k

Orando Broom

I ran my first 10k recently. I did it in a time of 52:31.

My training regieme was to put it mildly, sparse. I did no running outdoors at all. Just treadmill. I'd be not really built for distance runing really (6'4" 16st., a good bit of muscle, some not so muscley) and I found running on concrete absolute agony on my knees hence trying to build up the mileage on a treadmill, muscles round the knee, etc before hitting the concrete.

The longest I'd run was about 8k in a session on the treadmill. I would do one of those a week, run another short one, 3-5k and I played football and do a weights programme.

I had hoped if I could get a run at training better to do a sub 50 time, 48 was my intended target.

What mileage a week would you want to be doing to get the time signifienctly down? I am looking at a 10k in Limerick in April or May sometime ( not sure of the details it's a mate that mentioned it to me. It will be an excuse for beer really.) and I would like to be certainly sub fifty. Would sub 40 be possible in 6/7 months? Any tips, advice, critiques would be great. Thanks in advance.

huskerdu

Its not just a matter of increasing your mileage. You have a good level of fitness
and with a proper training plan you can definitely improve your time. But, you
should do a proper training plan, focussed on improving your 10K time.

I am not expert, but trying to do the same at the moment.

I would suggest that you need to run in concrete more. If you continue to train only on a treadmill, you will suffer every timw ytou try to run a race on the road.

The treadmill which is easier than road running anyway, my physio reckons 20% easier.

There is a good thread that I just read, that I will link to with general advice.

huskerdu

There is an excellent reply from ecoli here which explains what sort
of training plan you should be aiming for.


http://www.boards.ie/vbulletin/showthread.php?t=2056066403

A lot of people here use Hal Higdons training plans.

http://www.halhigdon.com/