Sub 70 min 10 mile

cantwbr1

I have been running regularly for 6 years and have improved gradually over this time. I have run Ballycotton 10 a few times and my times have gone from 76min to 73 min. I have set myself a goal of sub 70 min for 2014 and am lookinf foe some advice about training. From reading threads here I have figured out that just trying to train by running flat out all the time does not work, after a certain point. I am now mixing long slow runs with tempo and interval work. My tempo runs are at 7min/mile pace and the interval 60 sec/300m. What I would like to know is what distance I need to do for the tempo runs to achieve my target and is my current tempo pace good enough to achieve sub 70min. For reference I ran 26:40 for a 4 mile race earlier this year.
Thanks in advance

Krusty_Clown

Your tempo pace would seem to correlate to Jack Daniel's VDOT equivalent training pace for your target (and your recent 4 mile result). According to your vdot (48.5) you should be running intervals at 1:36/400m.

As to duration/number of reps, you'd be well advised to join a club (if you haven't done so already) and get some advice, or at the very least follow a structured training program, like the Jack Daniels 5k-15k program, which will set out the building blocks for your tempo workouts, intervals and reps.

rom

Give a man a fish ... teach a man to fish ...

1. Go to https://www.mcmillanrunning.com/
2. Enter 73 mins for 10 Miles.
3. Select calculate my paces.
4. Select "Training paces" from under "race times"

tunguska

How many days/week do you run and whats your weekly mileage?
More running = Increased running economy and if your running economy goes up your speed will go up aswell.
But definitely take a look at JDs 5 - 15k plan, everything you'll need is there.

cantwbr1

I'm doing 5K 4 times/week with 2 long runs at the weekend (2 x 10-15K). The 5K's are done on my lunch break and due to the Taxi of dad and other kid commitments long runs during the week are not feasible. My pace for the 5K's range from 4:30 (tempo) to 5:00 (slow) and I'm trying to do one of the long runs at 4:30 pace and the other longer one at a 5-5:30 pace

tunguska

cantwbr1 wrote: »

I'm doing 5K 4 times/week with 2 long runs at the weekend (2 x 10-15K). The 5K's are done on my lunch break and due to the Taxi of dad and other kid commitments long runs during the week are not feasible. My pace for the 5K's range from 4:30 (tempo) to 5:00 (slow) and I'm trying to do one of the long runs at 4:30 pace and the other longer one at a 5-5:30 pace

Assuming you do 15k x 2 at the weekend that means your total weekly mileage is about 30 miles/week which is fairly low. I think if you could gradually build that up to 50miles/week you would get your sub 70 for 10 miles by the volume increase alone.

eliwallach

All of the above advice is sound and we'll-grounded, but I'll give the perspective of someone who was actually in your position for a few years.
My first 10 mile I ran in 76:25 in 2009 and I gradually lowered this time to 70:10 in Ballycotton in 2011. However I never progressed beyond this point and actually worsened a bit and seemed stuck around the 72:00 mark for 4 consecutive attempts.
Then I took some simple constructive advise from A post put up by Meno. Basically I just introduced mile interval training to my regime. 6 x 1 mile @ 6:50 - 7:00 pace with 2 min recovery intervals (slow jog). I incorporated this interval training with marathon training at the start of this year (therefore it was done in conjunction with high mileage [50 - 60 miles per week] and weekly long runs).
Long story short, I ran Dungarvan in 69:28 followed with Ballycotton in 69:00.
So them intervals worked for me!
Good luck.