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Sub 38 10k

  • 08-08-2012 8:28am
    #1
    aussie123
    Registered Users, Registered Users 2 Posts: 7 ✭


    Hi

    I am new to this thread stuff. I am 34 year old male. I have taken up running since last November 2011 due to ankle injury from playing soccer. I have ran a few 10k's. My PB is 41.13, I ran the Killarney Half Marathon in 1.37.56. I had intended doing the Dublin Marathon but due to injury i havent ran in the last five weeks. So I think i'll leave it till next year. My question is I want to do sub 38 10k. Dont really have a training plan. Is speed training very important? Hope someone out there can help.


Comments

  • #2
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,549 ✭✭✭✭Krusty_Clown


    aussie123 wrote: »
    Hi

    I am new to this thread stuff. I am 34 year old male. I have taken up running since last November 2011 due to ankle injury from playing soccer. I have ran a few 10k's. My PB is 41.13, I ran the Killarney Half Marathon in 1.37.56. I had intended doing the Dublin Marathon but due to injury i havent ran in the last five weeks. So I think i'll leave it till next year. My question is I want to do sub 38 10k. Dont really have a training plan. Is speed training very important? Hope someone out there can help.
    If you want to move from 41 to sub 38, then yes, speed training will need to play a part. As will base mileage, a medium long run every week etc. It's not a massive leap, but if you want to a sub-38, you'd want to kick off the training now. When do you hope to achieve the goal?

    I reckon the best thing to do would be to crack sub-40 first, and then target the sub 38. There are lots of plans out there, but you could start with something like this, and then progress onto something like the McMillan Plan, once you have some speed in the legs and endurance. Also consider joining a running club.


  • #3
    [Deleted User]
    Posts: 0 ✭ [Deleted User]


    aussie123 wrote: »
    I have ran a few 10k's. My PB is 41.13, I ran the Killarney Half Marathon in 1.37.56.

    Be careful about guaging too much from the Killarney half where afaik the start was a few hundred metres above the finish, try a half on a circuit.

    As for the best times, I would aim for the sub 40 first. While one could take minutes off in the first few races, and speed training would probably help a lot - it helped me reduce my times a huge amount after a year or so of running when times had kinda stagnated - if you have run a good few of them taking minutes off will require a lot of input. Course it is all relative, but for the average punter sub 40 is a great time in running. Know fellows who have run just over 3 hour marathons yet cannot get below that 40 minute mark in 10kms.


  • #4
    TFBubendorfer
    Registered Users, Registered Users 2 Posts: 6,340 ✭✭✭TFBubendorfer


    Deleted User wrote: »
    Know fellows who have run just over 3 hour marathons yet cannot get below that 40 minute mark in 10kms.

    I find that hard to believe, to be honest. I comfortably ran a sub-40 10k 3 years before finally managing to break 3 hours in the marathon.


  • #5
    [Deleted User]
    Posts: 0 ✭ [Deleted User]


    TFBubendorfer wrote: »
    I find that hard to believe, to be honest. I comfortably ran a sub-40 10k 3 years before finally managing to break 3 hours in the marathon.

    One I am specifically thinking of had his best marathon time of 3.06 in Rotterdam. Maybe 3.07.

    His best ever 10km was 40.09. Near 40...but still wrong side of it.

    Or so he tells me! He did, in fairness, kill himself training for the Rotterdam marathon to get a time for Boston, and dropped his pb by almost 20 mins in what was his 5th or 6th outing.


  • #6
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,549 ✭✭✭✭Krusty_Clown


    I was running 38:42 for 10k, when I was running 3:00:51 in the marathon. I'd say that you don't need to be in sub-3 shape to run a sub-40 10k. Largely irrelevant though, as the OP didn't mention anything about running sub-3.


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  • #7
    TFBubendorfer
    Registered Users, Registered Users 2 Posts: 6,340 ✭✭✭TFBubendorfer


    Krusty_Clown wrote: »
    Largely irrelevant though, as the OP didn't mention anything about running sub-3.

    Sure, except that I think that a sub-38 10k is roughly equivalent to a sub-3 marathon.


    Anyway, in contrast to your advice earlier on, I managed these times without much speed work. Just to show that there's more than one way to skin a cat.


  • #8
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,549 ✭✭✭✭Krusty_Clown


    TFBubendorfer wrote: »
    Anyway, in contrast to your advice earlier on, I managed these times without much speed work. Just to show that there's more than one way to skin a cat.
    Did you need speed-work to get to 35:xx? ;)


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