where next??

shansey

Hi amateur runner/triathlete.

Ran my first sub 40 10k at the weekend. according to Garmin it was 39.35.

fairly flat phoenix park course with few bits up infirmary road.

Anyway.. I haven't been doing too many training miles prob on avg 25k per week. mostly steady stuff no speed work.

I could also stand to lose a few kgs. I'm 5'10'' and 76kgs (on a Monday).

What times should I be looking at aiming for next? should I start upping miles? Speed work?

Any tips greatly appreciated. run 3 times per week

Clearlier

shansey wrote: »

Hi amateur runner/triathlete.

Ran my first sub 40 10k at the weekend. according to Garmin it was 39.35.

fairly flat phoenix park course with few bits up infirmary road.

Anyway.. I haven't been doing too many training miles prob on avg 25k per week. mostly steady stuff no speed work.

I could also stand to lose a few kgs. I'm 5'10'' and 76kgs (on a Monday).

What times should I be looking at aiming for next? should I start upping miles? Speed work?

Any tips greatly appreciated. run 3 times per week

Not really something that we can answer for you although some ideas can be offered. What do you want to do? What goal would you like to achieve? Imagine it's 2025, what do you want to look back at having achieved?

You could look at joining a club and doing some races on the track, you could enter a 10k race and get an official sub-40 time. You could run a marathon, an ironman, become a couch potato...., the possibilities are endless.

eldiva

shansey wrote: »

Hi amateur runner/triathlete.

Ran my first sub 40 10k at the weekend. according to Garmin it was 39.35.

fairly flat phoenix park course with few bits up infirmary road.

Anyway.. I haven't been doing too many training miles prob on avg 25k per week. mostly steady stuff no speed work.

I could also stand to lose a few kgs. I'm 5'10'' and 76kgs (on a Monday).

What times should I be looking at aiming for next? should I start upping miles? Speed work?

Any tips greatly appreciated. run 3 times per week

Join a club at get some consistent training under the tutelage of a coach, who'll be there at your sessions and give feedback

shansey

yea, I think i'll join up with Rathfarnham AC..

I don't have any desires yet to run the 4min mile.

I thought sub 40 was a good time for the minimal training I've been doing and if I up my miles, drop some weight and introduce some speed work I could shave off another minute or two..

sub 18 5k and 37 min 10 would be a dream at the minute

walshb

Very decent times considering your weight and your weekly mileage. Loads there for improvement with higher and more structured miles and being that bit lighter. Could you lose 6-8 kgs and still feel strong?

eldiva

shansey wrote: »

yea, I think i'll join up with Rathfarnham AC..

I don't have any desires yet to run the 4min mile.

I thought sub 40 was a good time for the minimal training I've been doing and if I up my miles, drop some weight and introduce some speed work I could shave off another minute or two..

sub 18 5k and 37 min 10 would be a dream at the minute

Rathfarnham is a great club and believe me that sub 40 with the amount of training you are doing is very good. I was in a similar boat to you when I first started running but my 10k time was about 4 min slower. I joined a club back in 2013 and have not regretted it and have made monumental strides in my running in terms of pb's.

Do you mind me asking how old you are?

johnruns

shansey wrote: »

yea, I think i'll join up with Rathfarnham AC..

I don't have any desires yet to run the 4min mile.

I thought sub 40 was a good time for the minimal training I've been doing and if I up my miles, drop some weight and introduce some speed work I could shave off another minute or two..

sub 18 5k and 37 min 10 would be a dream at the minute

Great club to join,jump into their speed sessions and follow their weekly training plans and id say your targets will come soon enough.

shansey

eldiva wrote: »

Rathfarnham is a great club and believe me that sub 40 with the amount of training you are doing is very good. I was in a similar boat to you when I first started running but my 10k time was about 4 min slower. I joined a club back in 2013 and have not regretted it and have made monumental strides in my running in terms of pb's.

Do you mind me asking how old you are?

I'm nearly 31.. too old for Rio now anyway I'd say.

Could def stand to lose 6kgs anyway.. though easier said than done!

Yea gonna try get into their speed sessions on Tuesday nights now.. start clocking up some easy miles then.

Can someone explain tempo runs? I get that its slower than race pace but by how much and for how long?

eldiva

shansey wrote: »

I'm nearly 31.. too old for Rio now anyway I'd say.

Could def stand to lose 6kgs anyway.. though easier said than done!

Yea gonna try get into their speed sessions on Tuesday nights now.. start clocking up some easy miles then.

Can someone explain tempo runs? I get that its slower than race pace but by how much and for how long?

Still at an age where there is plenty of room to improve. Kevin Maunsell is a prime example of that.

You're right tempo runs are slightly slower than race pace. The distance will depend on the individual and their coach. For example I'd do 4-5 mile tempos but my focus is 1500 and 5k

johnruns

shansey wrote: »

I'm nearly 31.. too old for Rio now anyway I'd say.

Could def stand to lose 6kgs anyway.. though easier said than done!

Yea gonna try get into their speed sessions on Tuesday nights now.. start clocking up some easy miles then.

Can someone explain tempo runs? I get that its slower than race pace but by how much and for how long?

Depending on what your training for the tempo/pace runs would usually be 20-35mins long at 85/90% mhr,they also do shorter intervals on sat mornings in Bushy park and at Tallaght track well worth doing as well