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+--- Thread: 10K Advice - sub 40 mins (/Thread-10K-Advice-sub-40-mins)
10K Advice - sub 40 mins - Matt F - 09-11-2009
The race didn't work out unfortunately. It was a two lap course and I really felt like I was going to comfortably do sub 40 at the 5K point because I was slightly ahead (19:51) and felt great. The lap was an incline out 2.5K and then downhill back. We're not talking much of a slope, but enough to make it a bit harder. I think my downfall was pushing too hard up the slope between 6K and 8K to try to avoid getting behind. My average HR was in the 180s for both kilometres and my body shut down for the last 2K and I couldn't do anything but jog it in. I'm annoyed with myself because if I'd just controlled it up the slope, I could have pushed on the downhill and potentially made the time back. It's doubly frustrating because there aren't any local 10Ks coming up to have another go!
K - time - Av HR
1 - 3:55 -
2 - 4:01 -
3 - 3:57 -
4 - 3:57 -
5 - 4:01 -
6 - 4:09 -
7 - 4:06 -
8 - 4:05 -
9 - 4:30 -
10 - 4:43 -
Total : 41:24
I'll upload my Av HR when I get home later.
Do you have any comments based upon my stats?
Matt
10K Advice - sub 40 mins - TheEd - 09-11-2009
certainly suffered the last 2k
9 - 4:30 ... 10 - 4:43
take a minute off that and you doing better
Matt .. would you consider doing a Build Up period as this seriously takes the runner to the next level
when you come out of that you have 1hr runs as the norm for easy recovery runs and this gives you far more in the tank to build upon
these programs work and I know what it takes to keep improving and as good as online coaching can be what the coach can see in a 'one-on-one' situation gives everything that little bit extra
don't let your mental game falter here as it is a little hiccup .. coming in to the series of cycles here I was a little uncertain as there had been no build up to my knowledge
would you like to try that, the Build Up?
Cheers
TheEd
10K Advice - sub 40 mins - Matt F - 10-11-2009
I've set myself some quite challenging targets before next May:
1. Sub 40 Min 10K - should have been 8th Nov 2009 (potential races 19th Dec & 1st Jan)
2. PB ý marathon (ideally sub 1Hr 30) - 24th Jan 2010
3. Sub 3 Hr 30 marathon - 25th April 2010
My plan was to work on your programmes up until the end of January, then drop onto a marathon training programme. I'm not sure how I would fit the build up into this timeframe and still meet my targets? Any suggestions?
Matt
10K Advice - sub 40 mins - TheEd - 10-11-2009
Matt .. I would truly suggest you do the Build Up program as it has a lot of benefits
you could still run the 10km race during this build up period and will then have a block to work upon
Cheers
TheEd
10K Advice - sub 40 mins - Matt F - 10-02-2010
Hi Ed
I followed you advice and worked on building up a base fitness from November through to January. We have had some crazy weather here, so it hasn't been too easy.
I'm now 5 weeks into a marathon training programme for the London marathon. I'm doing lots of easy miles and have got my long run up to 16 miles.
I'm still running some shorter races as part of my training and have been working your quality sessions into my marathon programme. Do you have any comments - is this a good idea in your opinion?
I've heard that you really lose your speed when extending to marathon distance. Is this true? I managed a 5K pb last night on a fairly hilly route: 19:42 and felt really strong which I am attributing to the base miles I've been putting in.
Matt
10K Advice - sub 40 mins - TheEd - 10-02-2010
Hi Matt .. nice to hear from you
if you focus on including the 5 x 2000m session it can only benefit you
you only lose your speed if you stop running fast
by maintaining the 5 x 2k and maybe on occasion the 1000m session you should actually run PB's in all distances to the marathon if you have done the correct aerobic work
you get a lot of strength from marathon training, when done correctly. Often runners break down instead of building up, the body has to absorb the training
you seem to be coming along quite nicely if you have run a 5km PB, congrats
Thanks for the feedback
TheEd
10K Advice - sub 40 mins - Matt F - 04-04-2010
Hi Ed
Just wanted to complete this thread and confirm I posted a time of 39:51 in a 10K race today.
It's taken just over a year, but I'm finally there. Linking the quality sessions on this website with the increased mileage required for marathon training seems to have paid off.
Matt
10K Advice - sub 40 mins - TheEd - 05-04-2010
Congrats Matt F
if you have been able to cope with the higher mileage then you can only benefit
with the new self-confidence you should be able to go further and faster
well done
TheEd