Sub 40 10k training plan

The trick in running is to get better at half the distance, so in your case 5k.

Just get back in that shape you were in and run a 10K. You should get it.

you're running too fast on easy days if you feel lactic acid

Slow down and run more miles.

yah wrote:

you're running too fast on easy days if you feel lactic acid

7:00 is way too fast for someone hoping to break 40 in a 10k. I think 8:30 pace would be about right. You will improve more by running slower. Running too fast every day may feel like you are getting a good workout, which you are, but you are just running your body in to the ground

Thanks for the advice, everyone!

I should say that on my training runs, the 'heavy legs' feeling is only occasional, for what it's worth.

Sometimes I feel absolutely great, and then other times I just feel a bit slow. If my legs hurt, I take a day off. A lot of time, I run on my lunch break, so with limited time, I'm trying to get the most 'bang for my buck,' which is why I tend to run faster than an 8:30 pace. A 7:00 mile is a pace where I feel like I'm getting at least decent workout, but I'm not gassed at all at the end. An 8:30 mile really feels like I'm dragging, hah.

How many mpw should I build up to? How much of this at ~8:30 pace? What kind of speed work should I be looking at?

Given my base level of fitness, is the sub 40 still possible in about 3 months?

5/10 because you got serious replies. If you're running easy pace sub 7 and can run 18:30 for 5k and 3:05 for a full marathon then you don't need any advice. Nice humble brag.

Polish with mustard and onions wrote:

5/10 because you got serious replies. If you're running easy pace sub 7 and can run 18:30 for 5k and 3:05 for a full marathon then you don't need any advice. Nice humble brag.

I didn't even notice that. Those times didn't really indicate 40 minutes being much of a barrier.

If 7:00 feels easy for you, then why would you think a 10K at 6:26 pace (40 min) would be difficult?

AF wrote:

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How many mpw should I build up to? How much of this at ~8:30 pace? What kind of speed work should I be looking at?

Given my base level of fitness, is the sub 40 still possible in about 3 months?

How about 4 days a week at 8:30 pace. 1 day a week at 6:40 pace and 1 day a week of a warm up jog (at 8:30) and then 6 x 400 repeats in 1:15 with 4 minute recovery and then a cool down jog

After a month, switch it to 800 repeats in 2:50 with a 2 minute recovery

Adjust the times as you see fit but they shouldn't get too incredibly hard until like number 3

Jimmy21 wrote:

Polish with mustard and onions wrote:

5/10 because you got serious replies. If you're running easy pace sub 7 and can run 18:30 for 5k and 3:05 for a full marathon then you don't need any advice. Nice humble brag.

I didn't even notice that. Those times didn't really indicate 40 minutes being much of a barrier.

He said his PRs were set about 6 years ago, but he says he easy runs 5 to 7 miles at a 7 flat pace. So his tempo run in theory is already faster than a 6:27 pace (his 10k goal). So he's a pretty good troll or he's lying about his easy pace. I give him a 5/10 as well. If he had another 5 or 6 responses it would be about 6/10.

Sorry, really not trying to troll. Maybe I'm just paranoid about the whole thing, and it seems much more daunting than it actually is. Was just looking for training plan advice given that my PRs are from quite a few years ago.

Sorry if I upset anyone. Have a nice day, everyone.

LRC where trolls lurk wrote:

Jimmy21 wrote:

I didn't even notice that. Those times didn't really indicate 40 minutes being much of a barrier.

He said his PRs were set about 6 years ago, but he says he easy runs 5 to 7 miles at a 7 flat pace. So his tempo run in theory is already faster than a 6:27 pace (his 10k goal). So he's a pretty good troll or he's lying about his easy pace. I give him a 5/10 as well. If he had another 5 or 6 responses it would be about 6/10.

You've never heard of an uncoached runner running their easy days way too fast...... Maybe there's more than 1 troll on LR?