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|Subject: ||RE: How to run 6:30 pace for 10k (40 minutes)|
Unless you have some undiscovered talent, I would say your time targets are ambitious. In the other thread, you talked potentially about going sub-3 hours at the New York Marathon (which is not known as a fast course).
In any case, it would seem that building up your base is more important now than doing any speedwork. For example, in your 11 months, you might do base building for 8-9 months, and then jump into a typical 8-12 week marathon plan.
During that time, you can run some decent 10Ks just off your base (but of course not as fast as if you trained for 10Ks). These will give a decent idea of your ability, and a realistic marathon target.
If you have just above average talent, you might find that it takes you 11 months just to get down to a 40 minute 10K, and your NYC goal should be, first to finish, but second to finish around 3:20-3:30 (or whatever you calculate from your races plus some margin for error). Maybe a better goal, for this comeback marathon, is to try and run the second half within 5 to 10 minutes of your first half, rather than focus on any time.
As far as training, running the same 10K every morning probably lacks variety. A better approach is to mix up distance, pace, and terrain, for example, building up (over many weeks) to something like this typical week (taken from Lydiard):
Monday: Aerobic running 3/4 to 1 hour.
Tuesday: Aerobic running 1 to 1.5 hours.
Wednesday: Run hilly course 1/2 to 1 hour.
Thursday: Aerobic running 1 to 1.5 hours.
Friday: Jog 1/2 to 1 hour.
Saturday: Run hilly course 1/2 to 1 hour.
Sunday: Aerobic running 1.5 to 2 hours.
The idea is to slowly build-up the weekly training at an easy pace, then introduce some faster running (like tempo) on the shorter runs, a couple times a week. In place of any real speed work, you might sneak in some strides once a week, or every other week, (e.g. 4-8x200m relaxed strides) or some fartlek, and eventually some races (5K, 10K, 10 mile, and semi-marathon).
Basketball may not affect your training (unless you sprain an ankle or something), but maybe the other way around -- training can help or hinder your basketball.
But for this kind of advice, I would recommend getting a book like Daniel's Running Formula and Noake's Lore of Running. They are much more comprehensive than getting limited and conflicting training advice from pseudo-experts (like me) at letsrun.
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