I was curious as to how fast people feel that you can increase your 10k times if you already run relatively fast. I run about 40 flat for the 10k and I run about 40-50 miles a week. How much do you think I could possibly improve. I don't do hardly any speed work? just a thought question if anyone would like to share there own experience.
(im not qualified to post in this thread after seeing your 10K times) :D
I have a 10km PR of 35:55mins and found that I have got gradually quicker at that distance as my long runs increase. I am in training for HIM's with IMFL at the end of the year. I do one long run a week (about 1hr 45mins atm), a hill workout and a tempo run as well as short brick run. When I race a 10km I feel that is a "short" run (compared to my long runs) and so run harder and quicker. Not sure if that helps but thats how it seems to work for me.
hey,
i agree with MaverickUNC ! Cross training helps. For me intensity works for me too.
Currently my weekly mileage is 30 to 40 miles for my runs. My 10K timing is sub 40 mins ard 37~39mins.
Currently,i make my training harder by doing my weekly long runs and long ride together on the same day. Weekends are time swhere i do double sessions
For example on Saturday mornings i would be up by 0500hrs head out for a 50~60 mile ride. Get home and hv a big brunch (lunch cum brkfast) head off to bed for two hours.
4~6 hrs after that i would be doing my weekly 90mins run over hilly terrain.
Followed by Sundays , i would repeat what i did on Saturdays but the mileage is lower. My Sunday morning runs would be ard 7~8 miels at a pace a notch slower than racing. Afternoon (3~5hrs later) an easy ride covering 25~46 miles depednign how i feel.
My training plan alternates between hard (High mileage) and easy cycles. Each cycle last for three weeks.
I find that it works for me. Do not know if it works for you.=)
Adrian
Singapore
I plan on backing off the run mileage to around 30 miles and really increasing the biking miles. Focusing on my one long run a week with intervals and hill sessions for some of my other runs. I was really wondering if it was at all possible to increase my time to around a 35-36 min 10k considering I run a 40:30 now? I guess I just want someone to say yes so I can keep at it and not get discouraged. My 10k time was two minutes faster this year than last year... That is significant improvement in my opinion.
Hey,
typing this just before i head out for my weekedn long ride..=)
pardon me if things do not sound coherent =P
Anyway,
sldotter why not give it a shot? =) Just give try what u think u wanna do for three week and after that gof or a time trial over 10k see how it goes.=)
i think what most impt is there should be variety in our training plans because for ppl like us who work out so often in order to keep ourselves going we need vareity in our training regime if not everything would become too routine after awhile and one would get exhausted etc.=)
but do not forget to pay atn to how your body reacts whenever u embark on a new routine.=)
Adrian
Singapore
as a former division 1 cross country runner and a sub 35 min 10Ker (in my day) you could get down to your goal given your existing ability with no speed work. so you got the answer you wanted :-)
so, i would cut back on your current milage. i would guess that 5-10 miles (of your 40-50) is junk milage. so, you're looking for quality at this point to tune your engine. it seems you have a solid base.
so, cut back on your milage, add the bike and swim workouts, and on a day you would usually do a 6-7 miler, do a 3-4 miler with the middle miles at race pace.
so, continue to add speed into your schedule and keep the miles down. throw in hill workouts for strength. AND DONT FORGET TO TAKE A DAY OFF. i bet after a few weeks you'll see results.
Oh yes!! Day offs are DAMN IMPT!!!!!!!!
=)
Perhaps take a day off the day before a hard workout! Helps aloit and enables one to reap the full benefits of the workout! =)
Hv a great weekend guys!
Bloody Hell...I've NEVER seen a 40 minute 10K..and you guys don't think that's fast enough?
I like what driggins has to say...just don't skip the long run...it's key. Don't skip the rest days..either.
One great way that has worked for me in the past is to race frequently. Not tri's mind you, but 5k,5 mi.10K...stuff like that, every two or three weeks. I prefered it to weekly speed work.
I agree.
I try and do events on my free weekends.
I get in 5k's 10k's,5 milers etc when I can.
It is great for speedwork.
However, I am not getting nearer to 40 minutes. :D
[QUOTE=Anton]Bloody Hell...I've NEVER seen a 40 minute 10K..[/QUOTE]
Really? - I see 40 minutes every time...then 41 minutes, then 42 minutes... :)
[QUOTE=sldotter] I run about 40 flat for the 10k [/QUOTE]
Is than an open 10k time or oly tri "10k at the end of the race" time?
[QUOTE=sldotter]....... I run about 40 flat for the 10k.....[/QUOTE]
Curious, what is your avg heart bpm for this speed (6:40min/mi pace)?
that was an open 10k time and I have no heart rate data on that speed. I was wearing the heart rate monitor for my long run to make sure I stay low enough to stay aerobic. I don't wear it during races. I have never done a 10k in a tri however my brick workouts are usually a 5 mile run after a bike session and I usually can run around 7:00 min to 7:10.
i like the one long run a week. and one or two 'easy' days. i do a track work out every other week and tempo type runs most times. i average 55-65 miles a week depending on what i am focusing on. on my long runs i try to go slightly faster pace for the last 4 miles; if i am with friends it can get pretty competetive (sub 530 pace), it helps with my ability to keep a fast pace towards the end of a race.
bricks, bricks, and more bricks
If you want a faster 10k just keep doing interval and aerobic training runs. Interval training being the key words here if you want to become faster!! Gotta pay your dues if you want faster times. Interval/speed training, it hurts.. but it hurts SOO GOOOD!
And bricks if you want to do them 10k's faster in an Oly. tri.
I run a 35'00" 10k in a road race and a 37'30" 10k in an Oly.tri.
Just shoot me afterwards.
Noel.
..and get it over with