10k Time Reduction

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17 years ago 04/05/2007 8:22am EDT

Currently training for Edinburgh half Marathon. Last night did the Chester Spring 5 Miler in 28:05 as a training blast.... very happy with that considering current form has been useless. Anyhow... the plan is to be going for a sub 35:00 10k attempt tomorrow in Salford 10k Manchester.

Now my question is, I've got stamina, got strength and I don't fail on hills anymore... infact I pass everyone... however, before Edinburgh I want to get my 10k down to around 34:30 ish, which is in 7 weeks...

Now, is this possible? Currently I'm a PB of 35:58 (Ribble Valley 10k New Year Eve), however, like I said, just done 28:05... however, with dreadful pacing... of...

1 Mile = 5:17

2 Mile = 5:28 (10:45)

3 Mile = 5:45 (16:31)

4 Mile = 5:53 (22:24)

5 Mile = 5:41 (28:05) (5:37 m/m) is what I had on my Garmin

Now, what advice would people give me for my speed session to get this 5 mile and 10k speed I need for the 34:30 10k'er?

any advice would be much appreciated...

Cheers

Mark

17 years ago 04/05/2007 8:35am EDT

re: Mark Dodd AKA Pugheaven

Your training/races are going very similar to mine right now. I've ran a very similar 5 mile and 10K times recently.

I would think some long repeats (x6-10 @ 1000m-1600m) at goal 10K pace would be just what you/I need. Getting used to the 10K pace is probably all that's left fro you.

Other than that, the only thing really left is some mental toughness in a race. Good luck!

Adam

17 years ago 04/05/2007 9:01am EDT

re: Mark Dodd AKA Pugheaven

Go out and run lots.

Add two sessions:

4 x 2km (400m) in 6:50

12 x 400 (100m) in 74s

Then don't run the first mile in 5:17 unless you're in sub 33 shape.

17 years ago 04/05/2007 9:02am EDT

re: AdamLocked

Okey dokey, it's kinda what I was thinking myself... the last 2 weeks done mile reps... 6 x 1 Mile reps at 5:45 pace with 55s recovery, so maybe need to speed these up a little... plus, if I lose some of this flab... might help a bit...

It's hard doing 70+ miles per week and keeping speed sessions going and the odd races, so recently, the only races I'm really looking at is Leeds Half and a 1:16:xx attempt and a 10k the week before Edinburgh just as a last blast...

Cheers

Mark

17 years ago 04/06/2007 5:30pm EDT

re: Mark Dodd AKA Pugheaven

Well, ran Salford 10k 40 hours after my 28:05 in Chester 5 Miler... legs felt crud... went through 5k in 17:29, spot on for my 35 minute attempt, but just died a death... 35:29 final time... :-(

Oh well, theres 56 mile since Monday, and with 10 tomorrow, and my 20 on Sunday... 85+ for the week...

Lets hope by chucking some fast races in, I can get my half time down to something respectable!

Cheers

Mark

17 years ago 04/06/2007 5:44pm EDT

re: Pugheaven

i ran a 28:14 and 34:41 this fall as well as a couple of low 17 minute 5ks and this was going at like 20-40 miles for about 2 months so if that helps any that's what i got

17 years ago 04/07/2007 6:07pm EDT

re: Team USA

So from that, you reckon that low 28's it's possible to get under the 35 for 10k? You battered it and have gone quicker pace in your 10k than you 5 miler lol

Mark

17 years ago 04/11/2007 7:30am EDT

re: Pugheaven

Mark? that is a funny name for a girl.

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