Hey everyone :)
First time on here and wanted to get anyones advice / tips on running 10kms. I am doing triathlons and whilst my bike and swim are okay, my running lets me down. Main reason for that is I don't know what I should do in terms of a programme. My running basically involves a couple of runs a week but there is no structure or programme in place I just go out and run. To give you some idea I run about 45 mins off the bike for 10kms and for me to be competitive I need to get that down to 40. Ideally I need tips on if I do a track session then exactly what do I do at the track ? If I do a fartleg ( only learnt what that was last week then what do I do )
Sorry for being so "no idea" but if theres anyone out there that could help would be soo appreciated believe me. Is a coach the answer ??
Thank you :)
Pookie
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10kms - A little bit of help needed
Started by
Pookie
, Nov 30 2004 12:18 AM
5 replies to this topic
#1
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- Forum Member
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- 1 posts Joined: 29-November 04
Newbie
- Location:Sydney
Posted 30 November 2004 - 12:18 AM
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#2
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- Forum Member
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- 295 posts Joined: 18-September 03
veryCoolRunner
- Location:Brisbane
Posted 30 November 2004 - 11:38 PM
Search this site under speedwork or intervals and you will find plenty of suggestions.As you can already do 45mins for 10km off the bike it should not be too difficult for you to lower that with a dedicated speedwork session once a week with 1km reps or similar.Good luck!
#3
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- Forum Member
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- 282 posts Joined: 22-July 03
veryCoolRunner
- Sex:Male
- Location:Newcastle
Posted 30 November 2004 - 06:54 PM
Pookie
I reckon you should have a look at Ben Wisbey's 4 day a week program. I used it when getting serious with my training and knocked 2 mins off my best 5km time and 7 mins off my best 14km time.
http://www.endurance.....0Day Week.pdf
Good luck! ;)
I reckon you should have a look at Ben Wisbey's 4 day a week program. I used it when getting serious with my training and knocked 2 mins off my best 5km time and 7 mins off my best 14km time.
http://www.endurance.....0Day Week.pdf
Good luck! ;)
#4
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- Forum Member
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- 21 posts Joined: 06-September 04
CoolRunner
- Location:Collaroy
Posted 30 November 2004 - 07:07 PM
Pookie,
you should start by not scoffing pies and muffins. You really need to close that account with the local pub too! I know it seems tough but you can do it. I'm suprised the carbon wheelset you used didn't collapse. :D
Scroopy.
you should start by not scoffing pies and muffins. You really need to close that account with the local pub too! I know it seems tough but you can do it. I'm suprised the carbon wheelset you used didn't collapse. :D
Scroopy.
#5
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- Forum Member
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- 44 posts Joined: 15-October 04
CoolRunner
- Sex:Female
- Location:Edithvale, Vic
Posted 30 November 2004 - 07:17 PM
I have been using the program on the attached link. Using this program I have already reduced my 10km time by 1min 30 sec and hoping to run my first sub 40min 10km on Sunday!!
:D
web page
:D
web page
#6
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- Forum Member
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- 198 posts Joined: 01-December 02
veryCoolRunner
- Location:Hornsby Hieghts.
Posted 01 December 2004 - 03:51 PM
Hey since you have the fitness as you said already good on bike and swim, you need to therefore develop the speed and also strength for running, so go to gym and work the hamstrings as quads already strong for riding work the hamstring to give balance for running and do mainly speed work as intervals(i do 6x6min or 10x800m, or 20x400m ), hill repeats ect.. for running, as don't need to work on endurance for running ;)
