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reduce 10 k time

Started by Lockness , Apr 20 2002 11:51 AM

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#1 Lockness

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Posted 20 April 2002 - 11:51 AM

I have just completed the Canberra Marathon ( my 2nd) under 4 hours with about 12 weeks full on training due to family committments (average 50-70 k per week). My goal is now to get under 40 min for 10k. I am 88kg and have a long running background. My current times are around 46 min over hills for 10k.

I am trying a lot of tempo runs with recovery time such as 8min anerobic x 4, 3 min recovery.  I also am doing long runs now of about 15 to 20 k. I hope if I can get down to under 40 my wife may let me do another marathon, and this time I will get around 3. 30 which would be fantastic. Running marathons or rather the training impacts to much on my young family. (I am never home)

Any tips on trying to reduce my 10 k time would be appreciated.

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Posted 20 April 2002 - 08:23 PM

There's no real short cut to running faster 10k and particularly marathon times. I have run 11 marathons, 9 under 3 hours with a PB of 2:41. I based my training on what the elite runners do, modified for more realistic mileage. I ran the PB on 130km/week plus cycling for cross training/transport to work. I tried to run 100km/week or more in training for each marathon. Extra mileage will bring your weight down too. It may be a bit high for you to run optimally, depending on your build. I also recommend doing at 2 or 3 speed sessions per week - eg 1 short faster reps (eg 200 to 800m), 1 long slower reps (eg 1-3km) and 1 tempo. The faster your leg speed and faster you can run over a short distance the less effort it takes to maintain a faster pace over a long distance. You will find interval sessions to do in running magazines and books on running. Also, if you aren't already doing it, start racing regularly. Hope that helps.

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Posted 22 April 2002 - 03:07 PM

WOW - thats weird - you ask how to improve your 10K times and Andy H tells you what he did for his marathons!
I might read between Andy's lines I think.
There's no doubt running 100 plus K's per week will reduce your 10K time but it doesn't sound like an option.
I endorse what he says about speed work. Replace a tempo run with 400-800 metre intervals.
Do more racing.
Both these things will help.
Finally , my own suggestion is to do 1 hills session (hill intervals) per week - it will strengthen the legs up for the end of the 10k race - good luck!
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