Want to get a 45min 10K

runningbuddy

Morning folks - a bit ambitious I know! Am doing my second 10K this weekend and really want to get a 45 min. I did 46.45 on my first 10K - I trained very hard. That was Dunshauglin last summer and a very easy route. My problem is, I don't do races so don't know how to pace myself but have been putting the training in so am hoping the 45 min is achievable. Would love some tips. What pace do I start out at, etc. many thanks x

Alf Veedersane

The two best plans are start off slow and build up pace or to run at a steady pace throughout.

For the former, bear in mind that the average pace per km is 4:30 so you don't want to start out too slow. So if you started your first 3km with splits of 4:45, 4:40 and 4:35 you have to make up those 30 seconds (above the 4:30 average) over the next 7K, which could be done in the last 3km or by running at 4:25 for each of the last 7k.

I prefer the latter, to be honest, and try to stay as close to the 4:30 for the first half and assess what's in the tank then to pick up the pace for the last 6k.

Whichever you go with, make sure you have a watch and continuously monitor your pace so that you don't go out too quick and you know if you need to pick up towards the end.

Especially keep an eye on your first km...adrenaline can take over and you can go out too fast.

Bets of luck!

runningbuddy

Great thanks! I better fix the oul garmin - I never run in KMS - always miles, old money!! Say a 7.20 mile per min pace??

ronnie085

runningbuddy wrote: »

Morning folks - a bit ambitious I know! Am doing my second 10K this weekend and really want to get a 45 min. I did 46.45 on my first 10K - I trained very hard. That was Dunshauglin last summer and a very easy route. My problem is, I don't do races so don't know how to pace myself but have been putting the training in so am hoping the 45 min is achievable. Would love some tips. What pace do I start out at, etc. many thanks x

45 mins is 7:15 per mile, 4:30 per k, the best way of running a race is as even splits as possible. The biggest mistake is starting to fast and then struggling for most of the race. Look at last years results and see what position 45 mins would leave u in and then start approx that number of positions back from the start, chances are you'll fall into a group aiming for around the same time to pace off, with a plus of not blocking faster runners or bein caught up by to many slower, although there's always a few that start at the front for some reason

seamus

You'll probably get better answers on the Running forum, but basically the best way to improve your times at the beginner level is just to get out and run. At 3 times a week, with one of those being a long run. Since you're training for 10k, your long run should be in excess of that, 12-15km. The long run needs to be slow, the aim is not to get home and feel like dying, the aim is to just condition your body for running for long periods & long distances.

A mistake a lot of beginners make is to do 3 x 30 minute runs per week and then try run a 10k. Your body is not used to running that distance, or at that intensity for that distance and you die.

46.45 is a great time for a first 10k and with nothing else but consistent training you can easily cut a couple of minutes off that. If you have a few KG to shed that will also help massively.

Pacing can be tough, but basically pick a target time and then run as hard you think you can sustain for that time. There are all sorts of things like negative and positive splits which involve varying your pace during the race, but unless you're on a hilly course or know your body really well, then the best tactic in any race is to just hit it at a constant pace and maintain that throughout.

If you're not already using an app or a watch, I would recommend the Adidas MiCoach app. It lets you set up training schedules with different kinds of training (intervals, long runs, etc), but also monitors your pace and prompts you to speed up or slow down depending on what kind of run you're doing. The pacing is customised to your individual ability and the training plans are tailored towards achieving whatever you want - run a marathon, run 10k faster, etc. I find it insanely helpful preparing for races and keeps the monotony away by varying what kind of running you're doing.

Alf Veedersane

runningbuddy wrote: »

Great thanks! I better fix the oul garmin - I never run in KMS - always miles, old money!! Say a 7.20 mile per min pace??

Same as that but there are usually markers at each kilometre so it's good to know your split at each marker.

runningbuddy

Thanks folks...the race is on Monday morning. Should I rest for the weekend or do a bit? I really don't want to carry water or gel - shall I just take a quick gel before the race??

Alf Veedersane

Keep loose but anything you do now won't improve your performance on Monday. More likely to have a negative impact.

Not a fan of gels but one before you go should be ok. Make sure your food the day before is right though. Get some carbs into you then.

ronnie085

runningbuddy wrote: »

Thanks folks...the race is on Monday morning. Should I rest for the weekend or do a bit? I really don't want to carry water or gel - shall I just take a quick gel before the race??

Dont do anything unusual, no need for gels or water for 45 mins plus chances are there will be water near the half way point on course, just have your usual breakfast and be well hydrated. Dont know your training routine but i'd normally try to get out for 20 mins very easy the day before just to keep things ticking over, just try not to overthink it.

runningbuddy

Thanks folks....I found when I stopped for water the last time, I struggled to keep going!! just me - I feel I'm better if I just keep moving!

LuckyLloyd

In the short term, the best thing you can do between now and Monday is to sleep well each night (8 hours plus); hydrate lots between now and then (3 litres plus each day); spend 15 - 20 minutes stretching each of the three days. Best of luck.

seamus

LuckyLloyd wrote: »

In the short term, the best thing you can do between now and Monday is to sleep well each night (8 hours plus); hydrate lots between now and then (3 litres plus each day); spend 15 - 20 minutes stretching each of the three days. Best of luck.

Yep, preparation starts now. There's no point in getting a great sleep on Sunday night and drinking loads of water on Monday morning. It's too late at that stage. You need a minimum of 2 good nights' sleep before race day.

ronnie085

Careful with the 3 litres of water plus a day, overdoing it will do more harm than good, could cause cramps or other discomfort, 45 mins and it still cool, dehydration will not be an issue. As for stretching fair enough if thats your normal routine but now is not the time to start if its not.