Melb Marathon 10km Time Goal?I need some helping making a challenging but realistic goal
Posted 03 September 2010 - 08:14 PM
I ran my first 10km fun run on Sunday- The Defence Lake Attack around Albert Park Lake in Melbourne. I did it in 1hr 4seconds which i was happy about, having only 'run' (read jog/walked) the distance once before and it took me 1hr15mins!!
I have been pigging out since then and haven't even touched my running shoes, I feel like.. 'well i've achieved my goal now i deserve to do whatever I want'. So I think I need a new goal to get me motivated and back out hitting the pavement again.
How fast do you think I could run the coffee club 10km in the melbourne marathon if I trained really hard?
I'm keeping in mind that Lake Attack was super flat and I think there is hills in the MM10km isn't there? How much can you improve on a 10km time in 4-5 weeks, i did the 1hr4seconds on around three 4-8km runs a week.
Would really appreciate your help guys and gals
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Posted 03 September 2010 - 08:30 PM
No-one can predict a time for you. And none of us knows what you mean by 'trained really hard'. It's quite possible that if you 'train really hard' the wrong way, you could run a slower time.
The best strategy is to race as often as you can, and to try to make small improvements each time. Don't go crazy with intervals and stuff. Run a bit more often. Increase over time to four runs a week. Five. Six. Seven. Make one of your weekly runs a bit longer and make one of them a bit faster. You should surprise yourself.
Posted 03 September 2010 - 11:11 PM
I agree with Belthorpe. You have 5 weeks so should see some improvement by then. There's a couple of other 10km races before then if you're interested-Sri Chinmoy have one on Yarra Boulevard in a couple of weeks and there's a run this weekend in the Yarra Valley-8 or 13km from memory.
As BT said, do one weekly run a little faster and do 1 a little longer. Maybe even build the long run to 12km, but remember not to increase your distance by more than 10% each week. It's nice to go further and faster, but not at the risk of injury!
Good luck at MM!
Posted 05 September 2010 - 08:44 AM
Posted 05 September 2010 - 08:26 PM
Have a look at the Spring into Shape series.
This keeps you 'honest' in terms of having a few goals over a 3 month period and stops that mentality of "I've done this race now I can 'pigout' etc", I know it well. You can choose the 4, 8 or 12 km and see your progress on the same course. Then you have Melbourne 10KM chucked in there too which is a much more awesome experience in terms of numbers and running onto the G etc.
As for your original question you can go sub60 easily even with the different elevation, just chuck in a couple of hills into your run.
Posted 07 September 2010 - 12:14 PM
Good luck with it and make sure you keep us posted with how you go in your next run.
By the way I'm flying down from Brisbane with my wife to run in this, I'm hoping for a pb as well so hopefully it isnt too hilly!
Edited by UnfitnessFanatic, 07 September 2010 - 01:40 PM.
Posted 07 September 2010 - 02:01 PM
Posted 14 September 2010 - 10:57 AM