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10k under 40min - This year!!

  • 27-12-2012 12:28pm
    #1
    Dundalk
    Registered Users, Registered Users 2 Posts: 200 ✭✭


    Morning all

    One of my ambitions for 2013 is to break 40 mins in a 10k. I've ran a lot of races before and average time would be around 41.30 and cant seem to break 40!. Ive mainly being training for marathons for the last few years and didnt focus too much on speed. I ran Dublin this year in 3.13 and did the Dundalk Half Marathon in 1.27. I know with the right training plan I can break 40 mins.

    Thats were the Boardies come in!! Im looking for a good but simple plan. I dont have a running track near me so cant do laps at different speeds and I dont have a Garmin so its hard to judge distance when im out.

    Any help would be appreciated


Comments

  • #2
    pconn062
    Registered Users, Registered Users 2 Posts: 5,370 ✭✭✭pconn062


    Have a look at this thread here: http://www.boards.ie/vbulletin/showthread.php?p=71559735

    Lots of people have reported success using this plan. The key is to run the mile repeats @ goal race pace, ie for 40 minute 10k that's 6.26 per mile. Maybe measure a mile in your car if possible if you have no Garmin. Also you don't really need a track to do the 200/400 repeats, instead just do 39/80 secs hard instead(faster than 5k pace).


  • #3
    Ceepo
    Registered Users, Registered Users 2 Posts: 2,781 ✭✭✭Ceepo


    This might be of some help also,

    http://www.boards.ie/vbulletin/showthread.php?p=81721791,

    Best of luck


  • #4
    Dundalk
    Registered Users, Registered Users 2 Posts: 200 ✭✭Dundalk


    Thanks very much, that looks very helpful. Ill have a good read through those


  • #5
    Itziger
    Registered Users, Registered Users 2 Posts: 4,047 ✭✭✭Itziger


    Dundalk wrote: »
    Thanks very much, that looks very helpful. Ill have a good read through those

    Your marathon and half times are very similar to mine. Half a minute or so over. You should be well able to go sub 40. My 10k time is 38.2x.

    I found that doing distance was more of an aid than doing track sessions. If you are regularly doing 16 to 20 k runs, you'll have a great base for the 10k race. Try doing a few race pace kms in the second half of some runs. So if you were going out for 16, you could try 6 easy, 2 at pace, 1 easy, 2 at pace, 1 easy, 2 at pace and cool down.

    Also, try a few hill repeats. I found they work really well for maintaining the form over last part of race. Good luck......


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