Sub 40 but a long way from sub 35

[Joemurray39:15]

Hi I'm a 35 y/o male who after a 20 odd year break from competitive running has decided to give it a go again. I just recently retired from playing semi-pro football so was looking after myself but life and twin girls have meant time is precious so I opted for something less time consuming. I ran my first 10k in April after a drunken bet (literally) and managed 41.35. I then ran in august (sober this time) 39:15. So feeling confident I gave the 35 minute plan a go. I realised after the first 2k split that I am a long way away from this but still quicker than a sub 40. I ran another 10k in september and could only get 39:25 although the weather was torrential. I've been on the plan maybe a month and have a 10k planned for october 14th and november 10th. Any advice for sub 39, sub 38 etc.

[TheEd]

Hi Joe and welcome

any chance you able to provide a little in-depth reporting about the 2k session, please or if you want something more to fit you, then please run a 4k time-trial and from that we can give your paced sessions

over to you

TheEd

[Joemurray39:15]

The first 2km was done in 7:00 after that it descended into a farce with me needing at least 2 minutes between each rep and the times got worse. 7:50, 8:30 and then 9:00. After that I called it a day.

I adjusted the 1km and aimed between 3:44 and 3:49. They came in at
3:49, 3:44,:3:50, 3:42, 3:44, 3:44.

The 5km paced run I was aiming for 19:30 but came in at 20:00
The splits were
1. 4.:06 4:06
2. 8:01 3:55
3. 11:56 3:55
4. 15:48 3:52
5. 19:58 4:12
I took it to easy at the beginning but I don't know what happened with the last 1k.
I just did the 400's today and was aiming for about 82 but got it all wrong
The splits were
74, 77, 80, 78, 82, 80, 80, 77, 80, 77.
I will give it a few days before I try the 4k run. My next race is october the 14th

[TheEd]

OK .. you can continue as per normal now and then we take the result of next week's race

enjoy

TheEd

[Joemurray39:15]

Hi Ed could'nt help myself did the 4k time trial on tuesday. Didn't really enjoy the 1k then realised why. Time was 15:11
1k 3.30
2k 7.24 3.54
3k 11.18 3.54
4k 15.11 3.53
Had a rest wednesday
Thursday Easy 10k (10.37 to be exact) 48.33 - 4.41/km
Gonna do an easy half hour today and rest saturday
Race sunday. Aiming for sub 39 (3.54/k)
Last two races I've started fast then died so hopefully I get the pace right.

[TheEd]

Hi JM .. hopefully once you do the 2k and 1k training sessions you will learn more about pace judgement and then further develop your race strategy

be a little patient as your 4k time-trial certainly shows that you have natural speed

for the event on Sunday, we shall let it be and you race according to your own experience

do note though, that if you go out too quickly you will blow up

good luck for the event and enjoy

TheEd
ps.. some nice recovery after the event and then we can look to getting something going

[Joemurray39:15]

Hi Ed,
Did my 10k today at pollok park, the weather was mild enough and the course was up and down. Pleased with the final result a PB of 38:27 and I finished 2nd. Got the tactics all wrong, tried to take it easy but still went off to fast at the start, so fast I almost thought either my watch had stopped or they had measured it wrong. Slowed down for the 2nd but slowed down to much. I seemed to trade slow k's with fast k's as my times show down below. At the halfway point I was in 4th and my time was 18:30. (Another P.B). I knew I was gonna feel it at the end so I just decided to give it a go and stick with the leader. He broke me around the 9k mark and then I struggled across the line. Still a PB. The next race is the mo run in Glasgow on the 10th November. Counting back from their, day 1 would be the 23rd October. Should I start the plan and repeat the first week or do a few long runs until the 23rd.
Anyway read em and weep

1k 3:07
2k 4:23 7:30
3k 3:55 11:25
4k 3:35 15:00
5k 3:30 18:30
6k 4:10 22:40
7k 4:20 27:00
8k 3:30 30:30
9k 3:32 34:02
10k 4:25 38:27

[TheEd]

JM .. certainly shows you have some natural ability

have a few easy runs and we chat again Wednesday

easy meaning light 30 to 40 minutes

TheEd
ps.. congrats on the PB .. don't get too carried away now and break down .. give yourself a chance

[Joemurray39:15]

Will do, bit sore this morning. By the way thanks for all the input, I don't know how you find the time to help everyone.

[TheEd]

good stuff JM .. nice to see people keen on their running and willing to learn more

onwards and forwards

TheEd