Took me until this year to break 40mins barrier so good, constant and specific trining will get you to the times you want...eventually. Don't , er, run before you can walk though...aim for achievable targets.

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L2B...or bust

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100k on a Crosstrainer.. for the bears
https://www.bmycharity.com/V2/100kcrosstrainerchallenge

I really hope he doesn't have a 27 year wait on his hands to knock the 1 min 53 seconds off

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My Running Blog -

Just testing to see if you were awake!!

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L2B...or bust

So do I!

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L2B...or bust

I think so much of it depends on your natural fitness, your weight, and your general current state of fitness.

Since that 41:53 was your first 10k, once you've ran a couple of 10k's you'll know what sort of pace you're capable of off your current training (e.g. you might find you can run a 10k tomorrow in under 40mins) - from there you'll get a much better idea of what you need to do in training to achieve your targets.

That said - its by no means an unrealistic target at all. Your biggest gains will come when you first start running and training regularly and then as the times drop it'll become a bit harder to shave time off those PB's.

Keep us updated though with your training and any races you do... I'll be very interested to see how you progress!

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www.richardsimkiss.co.uk

Pretty much agree with everone else, what I find works for me is speed interval sessions, 1 mintue on (20km/hr) 1 mintue jog, do that 10 times. I also do a lot of 5K "flat out runs" which i can now do around the 17minute mark, i would suggest if you struggle with bad knees you want to be doing less miles and more specific speed work.

I actually ran in my second 10K race today and was able to beat my time from last year by five minutes -- I contribute this not by running more but rather by doing more training in the sense of sit-ups, push-ups, weight training and really just working on core training --

I am 35 and only run 4 miles three times a week but work out at least two-three days during rest of the week -- And this has really helped -- Last year my time was 42 minutes and today it was a little under 37 minutes --

I think Richard is right that your basic, inate ability, weight and build etc is as important as training. Some people can do all the right training and never run a sub 40, sub 39 etc. For example, I have never, until the last couple of weeks, done speed interval, fartlek or hill sessions, but I've ran a sub 39 10k in training, based solely on a very loose and casual 35 mile a week regime. I actually feel I could run a sub 38 10k without fundamentally changing my training (I was actually on target for this in my 5 mile time trial yesterday). If I wanted to try and run a sub 36 and better, I feel I would have to make significant changes in my training (more miles and more varied sessions). Some people I'm sure can already run 35 minute 10ks on low mileage and loose training because they have natural basic speed and endurance.

But, more intense and targeted training will always have a positive impact on any runner's times.

This thread is depressing me.......

I can't do 5k in this time.........