40 minute 10km in August

briano

Hi All,

So, I have signed up for a race in August, the 40 - 49:59 group was sold out so rather foolheartedly, I signed up in the sub 40 group.

My previous PB for a 10km is about 45 minutes, but unfortunately since then I have been running around 8mins/mile for the race series last year and considerably slower for the DCM (about 8:40/8:45 I guess)

So, basically, I want to knock a minute and a half of my pace and see if I can get around the 10km in sub 40 in 2 and a bit months time.

Anyone know of any good plans for this? I have been thinking of squats, intervals and one or two LSRs a week. Sound realistic? ( :rolleyes: )

RayCun

Not going to happen. (And what are squats doing on your training plan?)

But I'm intrigued, what is this race that has limited numbers of places in each time group? What do they do to you if you finish in the wrong time?

briano

Hmm, Brutal, but honest.

The race is this one: http://www.midnattsloppet.com, they have a certain number of entries for each band. I assume if I don't make it around in sub 40 they will look at me scornfully and speak poorly of me in Swedish which, thanks to my poor language skills, has little actual affect on me.

Regarding the squats; why wouldn't they be in my training plan? That's a serious question, I mean, is there a reason why I shouldn't be doing them? I have found that since I started doing lots of reps with some weight (as opposed to few reps with lots of weight) that there is a little bit more "pep" in my legs when it comes to hills

RayCun

Squats won't do you any harm, and as part of a longer training programme they'd do you good, I'm just surprised that with 10 weeks training you think they're a key session. The best way to get better at running is by running - the best way to get better at running up hills is to run up some hills.

You should take a look at some 10k training plans for a mix of intervals, LSRs, recovery runs, and so on.

Seres

Sure ya gotta give it a shot anyway , make a final decision on your target time in bout 8 weeks , im doin a 10k training program at the moment and the key sessions seem to be 400s , intervals (longer and a bit slower , still a bit faster though then 10k pace ) tempos and to a lesser extent long runs , check out some of the sticky threads for links to sites with 10k training programs , dont write yourself off though before you've even started training ! a Few weeks of consistent and hard training can do wonders as long as you have a fair bit of base training done , best of luck !

Clearlier

Unfortunately RayCun is also accurate.

If you're 10k pace is 8mm at the moment then unless you have a shedload of weight to lose you're going to struggle to set a PB let alone break 40mins.

That said, what's your current training like? There are a million and one 10k plans out there but the best one for you depends upon what your most recent training has been like.