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  #1  
Old 13th Apr 15, 01:14 PM
Trinity1976's Avatar
Trinity1976 Trinity1976 is offline
Real Name: Claire   Gender: Female  
 
2014: 2,304.00 miles
Week: 31.20 miles, 4 hrs 46 mins
Year: 571.06 miles, 85 hrs 38 mins
Sub-42 minute 10k

So, we have a sub-45 and a sub-40 minute 10k thread. The ability gap between sub-45 and sub-40 is huge and although I'd like to go sub-40 it will be a long-term goal.

So I don't think there's much point in my joining the sub-40 thread. Sub-42 is something I think I might be able to manage in the next 18-24 months, so I've started this intermediate thread for anyone who is at a similar level.
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5k - 20:50; 10k - 43:26; 10M - 72:03; HM - 98:45; Marathon - 3:29:02
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  #2  
Old 13th Apr 15, 01:53 PM
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Gary5k Gary5k is offline
Real Name: Guess !   Age: 39   Gender: Male  
Location: East Sussex
 
Think I am about there too, might look for a flat 10k race this summer as I like the distance.

Doing the Beachy Head 10k in Oct, but thats challenging, the winners are barely under 40, so i'm only aiming for sub 48, maybe 45'ish on that one.
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PBs: 5km 18.31, 10k 38:59, HM 1.25.54
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  #3  
Old 13th Apr 15, 02:14 PM
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ade1966 ade1966 is offline
Real Name: Adrian   Age: 51   Gender: Male  
Location: Swindon
 
2014: 1,280.00 miles
Week: 12.64 miles, 1 hr 43 mins
Year: 299.83 miles, 38 hrs 34 mins
http://m.runnersworld.com/race-train...st-10k-workout

Claire , I used this to help me to go sub 40 , all you need to do is adjust your effort pace to suit your goal !
There is a mistake on week 7 but it is obvious so wont confuse anyone .
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5k PB 19:09 , 31/05/2014 , GOAL , Sub 19
10k PB, 39:59 , 16/11/2014 , sub 40 ACHIEVED !!!!!!!!!!!!!!
HM PB , 1:30:38 , 06/04/2014, GOAL , 1:30:00
5 mile PB - 32:04(GPS) , 16/11/2014 , GOAL Sub 32
1 mile PB - 5:53 (GPS), 5/06/14 - GOAL 5:30
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  #4  
Old 13th Apr 15, 03:47 PM
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adibear adibear is offline
Real Name: Adrian   Gender: Male  
Location: Yorkshire
 
2014: 1,421.00 miles
Week: 0.00 miles, 0 hrs 0 mins
Year: 200.32 miles, 27 hrs 11 mins
I'll be posting in here. I figure I'm already in sub 42 shape but haven't yet run it. I havnt got a 10k on the cards until 27th sept.

I havnt many Sundays free before July, when I wed, honeymoon and grow fat. Need to find a suitable race.
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PBs
5k 19.02 10k 39.51 HM. 1:36:03 Marathon 3:22:38

2016Goals 5k<18.40. 10k<40mins(done). HM<90mins. Marathon<3.15
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  #5  
Old 13th Apr 15, 03:54 PM
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Trinity1976 Trinity1976 is offline
Real Name: Claire   Gender: Female  
 
2014: 2,304.00 miles
Week: 31.20 miles, 4 hrs 46 mins
Year: 571.06 miles, 85 hrs 38 mins
Hi Ade,

I've seen that before. Quite a few of the workouts are similar to ones I do anyway. I've definitely been considering doing the 3 X 2 mile workout in the run-up to a 10k I'm running in August.

I've got a 10k at the start of July as well, but it's the one in August that I'll really be targeting to take a big chunk off.

Having spent the Winter doing Hadd base training (with heart-rate monitor) I'm now doing Jack Daniels speed work again, but haven't managed to fit many sessions in as I seem to be racing all the time!

Once my marathon and early May holiday is over I'll be doing two speed sessions (or one speed session and one race) per week and doing sessions which are more targeted towards 10k rather than my traditional bias towards the longer distances.

Yesterday's race felt like a real accomplishment. It was the first time I've felt that I've ran a 10k well since May 2013. Both of those were negative splits but all my other 10k races have had significant positive splits.

Another thing I managed yesterday which until recently I would never have been able to pull off was a fast finish. Before it was always just a case of hanging on but yesterday once I hit the 6 mile marker I ran 6:37 pace for the last 0.22 miles.
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5k - 20:50; 10k - 43:26; 10M - 72:03; HM - 98:45; Marathon - 3:29:02
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  #6  
Old 13th Apr 15, 04:04 PM
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adibear adibear is offline
Real Name: Adrian   Gender: Male  
Location: Yorkshire
 
2014: 1,421.00 miles
Week: 0.00 miles, 0 hrs 0 mins
Year: 200.32 miles, 27 hrs 11 mins
The 3x2 miles at race pace jumped out at me too. I'm really building towards going sub 40 late in the year.
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PBs
5k 19.02 10k 39.51 HM. 1:36:03 Marathon 3:22:38

2016Goals 5k<18.40. 10k<40mins(done). HM<90mins. Marathon<3.15
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  #7  
Old 13th Apr 15, 04:11 PM
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ade1966 ade1966 is offline
Real Name: Adrian   Age: 51   Gender: Male  
Location: Swindon
 
2014: 1,280.00 miles
Week: 12.64 miles, 1 hr 43 mins
Year: 299.83 miles, 38 hrs 34 mins
The 3 2 mile is very hard I never actually attempted it as I started the plan late but j did the 2 2mile and 21 mile and that is hard !

Claire , a big well done for the 6:37 pace at the end !
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5k PB 19:09 , 31/05/2014 , GOAL , Sub 19
10k PB, 39:59 , 16/11/2014 , sub 40 ACHIEVED !!!!!!!!!!!!!!
HM PB , 1:30:38 , 06/04/2014, GOAL , 1:30:00
5 mile PB - 32:04(GPS) , 16/11/2014 , GOAL Sub 32
1 mile PB - 5:53 (GPS), 5/06/14 - GOAL 5:30
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  #8  
Old 13th Apr 15, 10:14 PM
Trinity1976's Avatar
Trinity1976 Trinity1976 is offline
Real Name: Claire   Gender: Female  
 
2014: 2,304.00 miles
Week: 31.20 miles, 4 hrs 46 mins
Year: 571.06 miles, 85 hrs 38 mins
Hi Ade,

Did you do the 200 and 400 metre intervals work-outs and if so, did you find them valuable? At the moment I don't do anything shorter than 1k. I was planning on bringing in some 400s (but I would probably want to do 15-16 rather than 10-12!) but 200s had not occurred to me.
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5k - 20:50; 10k - 43:26; 10M - 72:03; HM - 98:45; Marathon - 3:29:02
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  #9  
Old 14th Apr 15, 07:34 AM
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double5 double5 is offline
Real Name: Steve   Age: 61   Gender: Male  
Location: Loughborough
Staff Member
 
2014: 2,374.00 miles
Week: 0.00 miles, 0 hrs 0 mins
Year: 2.30 miles, 0 hrs 20 mins
After the marathon I will be concentrating on the shorter distances and looking to get under 20:00 for 5k (currently 20:14) and under 42:00 for 10k (currently 42:19). I will be doing 1 track session a week (200, 400, 800 etc.) and a parkrun or longer speed session on the park.
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  #10  
Old 14th Apr 15, 01:45 PM
ade1966's Avatar
ade1966 ade1966 is offline
Real Name: Adrian   Age: 51   Gender: Male  
Location: Swindon
 
2014: 1,280.00 miles
Week: 12.64 miles, 1 hr 43 mins
Year: 299.83 miles, 38 hrs 34 mins
Quote:
Originally Posted by Trinity1976 View Post
Hi Ade,

Did you do the 200 and 400 metre intervals work-outs and if so, did you find them valuable? At the moment I don't do anything shorter than 1k. I was planning on bringing in some 400s (but I would probably want to do 15-16 rather than 10-12!) but 200s had not occurred to me.
I didnt do all the 200/400 sessions the plan suggested but i have done more since and yes i think they are valuable in the fact that it improves leg speed so when you do get to run at your 10k race pace it actually feels quite comfortable at the start but as the race progresses it will feel harder but it definately helps !!
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5k PB 19:09 , 31/05/2014 , GOAL , Sub 19
10k PB, 39:59 , 16/11/2014 , sub 40 ACHIEVED !!!!!!!!!!!!!!
HM PB , 1:30:38 , 06/04/2014, GOAL , 1:30:00
5 mile PB - 32:04(GPS) , 16/11/2014 , GOAL Sub 32
1 mile PB - 5:53 (GPS), 5/06/14 - GOAL 5:30
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  #11  
Old 10th May 15, 05:31 PM
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Gary5k Gary5k is offline
Real Name: Guess !   Age: 39   Gender: Male  
Location: East Sussex
 
Close! ran 42.07 this morning in a local 10K race , gps was under but not counting that. Annoying as had to stop to tie laces at mile 5, thats prob a good 5-10 secs lost.
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  #12  
Old 10th May 15, 06:53 PM
Trinity1976's Avatar
Trinity1976 Trinity1976 is offline
Real Name: Claire   Gender: Female  
 
2014: 2,304.00 miles
Week: 31.20 miles, 4 hrs 46 mins
Year: 571.06 miles, 85 hrs 38 mins
Quote:
Originally Posted by Gary5k View Post
Annoying as had to stop to tie laces at mile 5, thats prob a good 5-10 secs lost.
Rookie error
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5k - 20:50; 10k - 43:26; 10M - 72:03; HM - 98:45; Marathon - 3:29:02
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  #13  
Old 10th May 15, 07:48 PM
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Gary5k Gary5k is offline
Real Name: Guess !   Age: 39   Gender: Male  
Location: East Sussex
 
Quote:
Originally Posted by Trinity1976 View Post
Rookie error
Bl**dy Hokas and their chunky long laces, they were double tied too...I must have some weird running action that undoes them, could be my party trick I think
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  #14  
Old 19th May 15, 05:35 PM
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alexscotney alexscotney is offline
Real Name: Alex   Age: 33   Gender: Male  
Location: Leeds
 
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
Just done a 6.3 mile run in 41:58.....Jack Daniels site reckons that's 41:25 for 10k

Sub 40 firmly in my sights now!
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  #15  
Old 19th May 15, 06:30 PM
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adibear adibear is offline
Real Name: Adrian   Gender: Male  
Location: Yorkshire
 
2014: 1,421.00 miles
Week: 0.00 miles, 0 hrs 0 mins
Year: 200.32 miles, 27 hrs 11 mins
Quote:
Originally Posted by alexscotney View Post
Just done a 6.3 mile run in 41:58.....Jack Daniels site reckons that's 41:25 for 10k

Sub 40 firmly in my sights now!
Nice work Alex. Well done on running that in training. When is your next 10k?
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PBs
5k 19.02 10k 39.51 HM. 1:36:03 Marathon 3:22:38

2016Goals 5k<18.40. 10k<40mins(done). HM<90mins. Marathon<3.15
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