[Caroline B]

Hello fellow runners. I am in the process of getting fit again after having a baby boy 10 months ago and would love to chat with like minded folk about training and races. I would be grateful to anyone who can help me to get my 10K time down to around 40 mins asap. Last attempt was 44 mins. I look forward to hearing from you soon, Caroline B ps. Happy Christmas

 

[Edward Chapman]

Hi

I never managed to ever get below 44 mins for a 10k (I did once do 44 mins) because I started doing marathons and longer races, but my advice would be to get two quality sessions in each week. After warming up well do hill reps for one session and 200 metre reps for the other. On long run day do not go too far but do go beyond the 10k distance. Any other runs in the week should be at a gentle pace.

Staying or getting flexible will help so have a good stretching regime.

 

[Fulmar]

Merry Christmas to you too Caroline B and welcome to the Forum
From 44'27'' to sub - 40' there is some way to go (if that time was an all-out - or almost - effort).

Here goes the list:

What were your previous times?
How many days a week can you/are you willing to run?
Any specific date in mind when you have a 10K race where you want to run that time?
Have you got a track near you? A park/forest?

We can start from here