Some 10k advice!

Finnt

Hi all,
I'm new to running, I started about 7 or 8 months ago and have done a few 10k's, ( my PB is 46;45)

I usually run about 3 times a week as follows;
Tuesday 8kms or so @ 5:15m/km with hills try to run faster up the hills.

Thursday 4kms flat out as fast as I can usually about 4:25m/km with a couple of easy km's after.

Sunday: LSR up to 18km at 5:20m/km.

That's all I really have time for I'd like to get another run in during the week but but babies and work don't allow!

Would I be better doing 1km sprints on thursday with a minute recovery and then repeat a couple of times?

On the LSR should I cut the mileage and up the pace? Or vice versa?

I'd like to speed up my 10k maybe sub 45 I know It'll be tough with the time I'm putting in, but you need a goal!

I'm grateful for any advice
Thanks

Edit: I should say I'm a 28yo male!

Darren 83

Finnt wrote: »

Hi all,
I'm new to running, I started about 7 or 8 months ago and have done a few 10k's, ( my PB is 46;45)

I usually run about 3 times a week as follows;
Tuesday 8kms or so @ 5:15m/km with hills try to run faster up the hills.

Thursday 4kms flat out as fast as I can usually about 4:25m/km with a couple of easy km's after.

Sunday: LSR up to 18km at 5:20m/km.

That's all I really have time for I'd like to get another run in during the week but but babies and work don't allow!

Would I be better doing 1km sprints on thursday with a minute recovery and then repeat a couple of times?

On the LSR should I cut the mileage and up the pace? Or vice versa?

I'd like to speed up my 10k maybe sub 45 I know It'll be tough with the time I'm putting in, but you need a goal!

I'm grateful for any advice
Thanks

Id just keep doing as you are speed will come naturally, have being running the same time as you're self.

Finnt

@Darren
Just out of interest what does your weeks running look like?

RoyMcC

Depends entirely what your goals/targets are Finnt. What you're doing is a pretty good mix for 10ks.

Clearlier

Finnt wrote: »

Hi all,
I'm new to running, I started about 7 or 8 months ago and have done a few 10k's, ( my PB is 46;45)

I usually run about 3 times a week as follows;
Tuesday 8kms or so @ 5:15m/km with hills try to run faster up the hills.

Thursday 4kms flat out as fast as I can usually about 4:25m/km with a couple of easy km's after.

Sunday: LSR up to 18km at 5:20m/km.

That's all I really have time for I'd like to get another run in during the week but but babies and work don't allow!

Would I be better doing 1km sprints on thursday with a minute recovery and then repeat a couple of times?

On the LSR should I cut the mileage and up the pace? Or vice versa?

I'd like to speed up my 10k maybe sub 45 I know It'll be tough with the time I'm putting in, but you need a goal!

I'm grateful for any advice
Thanks

Edit: I should say I'm a 28yo male!

You've put together a pretty good schedule for 3 days per week.

You could:

Lengthen the long run until you're running for 2 hours then start adding sections at faster paces.

Go a little faster on your Tuesday run - not so fast that you couldn't hold a conversation but fast enough that it wouldn't be that comfortable to.

Thursday - make the fast section longer - you want to be running for at least 20 minutes and then add 2 mins per week. Focus on the effort level for this one and let the pace look after itself. 8 weeks out from a target race start alternating the Tuesday and Thursday runs but run on Tuesdays and replace this run with the interval sessions from McMillan.

Finnt

Thanks Clearlier that's good advice!
But how do you mean alternate the Tuesday and Thursday run coming upto a race?

Clearlier

Finnt wrote: »

Thanks Clearlier that's good advice!
But how do you mean alternate the Tuesday and Thursday run coming upto a race?

I struggled to put that in words. I'll have another go.

Pick a day that you want to do the intervals on. We'll say Thursday for the sake of this.

Let's call the fast run you do on Thursday's a tempo run and the longer slightly slower one that you do on Tuesday a marathon pace run.

Leading up to the intervals your weekly schedule is:
marathon pace run, tempo run, long run

After you start the intervals it will be:

Week 1 - marathon pace run, intervals, long run
Week 2 - tempo run, intervals, long run
Week 3 - marathon pace run, intervals, long run
Week 4 - tempo run, intervals, long run

Hope that makes it a bit clearer...

Don't be afraid to take an easier week or to change it up if you feel you're getting stale especially in the build up period.

Finnt

Thanks Clearlier I get it now,

multisport

Flinnt, are you keeping a training log?
Whilst you are getting good advice here, if you find yourself hitting a plateau/getting injured/sick/bored in a few months time you'll have a training log to refer back to and to use as guidance for your future training.

Darren 83

Finnt wrote: »

@Darren
Just out of interest what does your weeks running look like?

Tuesday 3 mile recovery
Wed. 6 mile @ 9-9:30 min/mile
Friday. 10 mile @ 10:30 pace
Sunday 13 mile lsr