Hope to do a 10K in less than 40 minutes

gebbel

I have been sadly unfit for 3 years now. Before then I used to train well, and did a few 10km road races in a best time of 42 minutes. Now I'm back training again and would love to do a 10km in less than 40 minutes. I'm 36 and male. The race I've pencilled in to attempt this time is on St. Stephen's day. I'll be running with 2 brothers of mine, both who have wagered with me that I won't do it....and this has given me extra motivation to train even harder.

I only started back running 2 weeks ago and am very slowly building up some fitness.....just wondering if 13 weeks training is enough time to attempt this, bearing in mind my age and long term inactivity? Cheers.

FANTAPANTS

13 weeks is a load mate stick to the training and do your best. I wouldnt be to disapointed if i didnt break 40mins by christmas 40 mins is tight enough if your not training full time but best of luck and hope you achieve it

gebbel

Cheers mate, yes the main thing is to be back training. But I'll give the time a go and see what happens.

Clearlier

gebbel wrote: »

I have been sadly unfit for 3 years now. Before then I used to train well, and did a few 10km road races in a best time of 42 minutes. Now I'm back training again and would love to do a 10km in less than 40 minutes. I'm 36 and male. The race I've pencilled in to attempt this time is on St. Stephen's day. I'll be running with 2 brothers of mine, both who have wagered with me that I won't do it....and this has given me extra motivation to train even harder.

I only started back running 2 weeks ago and am very slowly building up some fitness.....just wondering if 13 weeks training is enough time to attempt this, bearing in mind my age and long term inactivity? Cheers.

I think that you can get a lot done in 13 weeks but unless there is some other factor that can be addressed (e.g. weight) it's asking quite a lot to get back to where you were and then improve by another 2 mins. I highlighted the training well bit because that would otherwise be a factor you could address. Also 3 years is quite a long time, if it were 3 months for example you would get back to your previous level really quickly.

All that said, why not have a go? What's the worst that can happen? I would advising focusing on being the best that you can be though and let the time look after itself.

If you let us know how you used to train and how you plan to train we might be able to give you a few pointers.

gebbel

A few years ago I used to run 7 or 8km twice or three times a week. I was playing football as well once a week. If it was wet I went to the gym and ran the same distance on a treadmill. This last 2 weeks were tough starting back. The first run I found myself having to stop every 500m, legs felt very heavy and I really felt unfit. On Tuesday I ran 5km without stopping, it felt great to do this distance nonstop, albeit slowly enough. Tomorrow I will do another 5km and keep building up on distance without regard so much for time at this stage,

The goal is to build up to do 10km runs 3 times a week (hopefully by 4 weeks from now), then start focussing on speed and time. I'm lucky in that I didn't put on weight during the three years of sitting on the couch so that may stand to me also.

FANTAPANTS

got back to running 1st time last week since jan done 10km in 50 odd mins which i was over the moon for no training done 8km today 4km on dirt track around mountain then 4km over it and hit 51mins got a wee horn over that as i didnt espect that time as lack of training camr to mind but its becoming an addicting the running. Better people on here could and will help you out on here with a training prog and tips but if i can do it anyone can

wrstan

gebbel wrote: »

I only started back running 2 weeks ago and am very slowly building up some fitness.....just wondering if 13 weeks training is enough time to attempt this, bearing in mind my age and long term inactivity? Cheers.

Can you tell us a bit more about your general level of fitness. What you can achieve in 13 weeks will be very much dependent on your starting point. If you have a lot of base building to do, 13 weeks will go very quickly without you making any real progress on a specific 10k programme.

A good starting point would be to do a 5k time trial, at eyeballs out pace :eek:, in the next week or 2 just to get a fix on how realistic 10k in 40' is for you.

The following thread gives some good insights into a focussed 10k programme. In my (limited enough) experience, this McMillan programme is one of the best around, it worked for me after a number of failed attempts to break the 40min milestone. But you can see that it is an 8 week programme, and probably assumes you are coming off a strong base with a consistent 50 - 60k a week, and trying to get from 0 mileage to that level in 5 weeks would be a recipe for injury.

http://www.boards.ie/vbulletin/showthread.php?p=71559735

Others here may have some good advice on how to modify the McMillan programme so that you are ramping it up over the period.

A further tip is if you want to make sure you break 40 mins, train for 39. You can find you need lots of contingencies on race day!

gebbel

I will time myself later on a 5km run and let you know, cheers.

dna_leri

wrstan wrote: »

Can you tell us a bit more about your general level of fitness. What you can achieve in 13 weeks will be very much dependent on your starting point. If you have a lot of base building to do, 13 weeks will go very quickly without you making any real progress on a specific 10k programme.

A good starting point would be to do a 5k time trial, at eyeballs out pace :eek:, in the next week or 2 just to get a fix on how realistic 10k in 40' is for you.

The following thread gives some good insights into a focussed 10k programme. In my (limited enough) experience, this McMillan programme is one of the best around, it worked for me after a number of failed attempts to break the 40min milestone. But you can see that it is an 8 week programme, and probably assumes you are coming off a strong base with a consistent 50 - 60k a week, and trying to get from 0 mileage to that level in 5 weeks would be a recipe for injury.

http://www.boards.ie/vbulletin/showthread.php?p=71559735

Others here may have some good advice on how to modify the McMillan programme so that you are ramping it up over the period.

A further tip is if you want to make sure you break 40 mins, train for 39. You can find you need lots of contingencies on race day!

THe McMillan program is not for beginners, to start there is a recipe for injury. Keep it for next year. A 5K time trial is also a good way to get injured.

To start you need to get back to the level of fitness you were at 3 years ago. Build up to the 3 times a week you were at, then start lengthening one of the runs towards 10-15K and add 2 more easy runs a week. You can then start to increase the pace on one of your other runs.

Seeing as you can already do 5K, you probably can skip the couch-to-5K type program but there are some follow-on 10K progressions that would probably be suitable.

You may not hit 40 mins on your first 10K but your aim should be to arrive on the start line fit and knowing that if you do not get it first time, that you have built a base to achieve it later.

wrstan

dna_leri wrote: »

THe McMillan program is not for beginners, to start there is a recipe for injury. Keep it for next year.

Sounds like sensible advice OP, from others more experienced than me.

+1 on the key objective of getting to the start line fit and well!

Rossin

but he's got a bet on lads come on

huskerdu

Rossin wrote: »

but he's got a bet on lads come on

I hate to be sensible, bthat is a very bad reason to risk injury.

The best chance he has of winning the bet, is to take the advice of experienced runners here to train intelligently for the next 13 weeks, using a training plan which will not risk injury and will get him to the start line as fit as he can be.

On the day, the race buzz and the adreneline of racing his brothers might give him enough extra to make the difference, but unless he gets to the start line, he has no chance.

Good luck. Around here, we like to give advice that gets people running long term, not just for 13 weeks. Keep it up.

gebbel

Thanks all. I'm just in the door after running 5km in 26 minutes 10 seconds. The last 700m was uphill and I found this excruciating, had to stop briefly for a few seconds due to pain in my leg muscles. Feel good now though. Looking at that time, it may be beyond me to win the bet but I'll do my best.

spurscormac

gebbel wrote: »

Thanks all. I'm just in the door after running 5km in 26 minutes 10 seconds. The last 700m was uphill and I found this excruciating, had to stop briefly for a few seconds due to pain in my leg muscles. Feel good now though. Looking at that time, it may be beyond me to win the bet but I'll do my best.

Honestly, I don't think you'll break 40 for 10k in that short a time frame.
Think about it, first you have to get down to sub 20 for a 5k, then hold it for another 5k.
I'll be amazed if you do, but you would need some serious ramp up in training and time improvements to get to it.
Best of luck.

Clearlier

spurscormac wrote: »

Honestly, I don't think you'll break 40 for 10k in that short a time frame.
Think about it, first you have to get down to sub 20 for a 5k, then hold it for another 5k.
I'll be amazed if you do, but you would need some serious ramp up in training and time improvements to get to it.
Best of luck.

The joker here is the training that gebbel did for his 42 min 10k. 5 miles 2-3 times a week plus football once a week is a long way from optimal training. That he could run 42 mins for a 10k off that training indicates a certain amount of natural ability.

Gebbel, it looks like you're planning 3 runs a week as your training. That being the case you might consider something like the following structure:

one long run (easyish pace, increase by 5 mins per week),
one tempo run (10 mins warm up, 20 mins hard, 10 mins warm down)
one marathon pace run (decent pace but you could have a conversation, start wherever you are and add 3 mins per week).
Take an easy week in the fourth and eight weeks.
If you can fit in easy jogs at other times you'll benefit from them but don't let them compromise the other runs.
Do some core work (back strengthening more than abs work).
After your second easy week add in some interval work (some of the sessions in the McMillan plan would be fine so long as you do what's within your capability) and alternate the tempo/marathon pace runs from week to week.
Take it easy in the week leading up to the race and don't pig out on Christmas day .

You could be surprised at where you end up. Measure distance if you like but your focus for training should be on time and intensity as this will allow you make the quickest progress.
N.B. Harder isn't better, the best training is done at the right intensity. If you hammer all the runs you will not make the progress that you could.

seamus

Debates about natural ability aside, his current level is roughly a 54 minute 10k.

He needs to cut 14 minutes (1:24 per km) from his 10k in 13 weeks. It's just not feasible no matter how naturally talented he may be. Even a 45 minute 10k would be a stunning progression in that timeframe.