Run Sub 40 mins 10 K in 3.5 months

YFlyer · 05-08-2010 05:17PM #1

I am 38, 6’2’’ and about 11 ¾ stone. I used to train competitively in cross country and middle & long distance on the track throughout my teens up till the age of 19. Drink and late nights took over. I have not done much exercise over the years except for walking about an hour a day to and fro college, cycle occasionally to and fro college, and the odd game of football.

Ok, I am looking to race 10 Km in late November (3 ½ months), and would be aiming for sub 40 minutes.

I have taken up running this week, and have done 15 minutes, 15 minutes, 18 minutes and 28 minutes runs at a comfortable pace on the road. My breathing after yesterday’s run was comfortable and I felt strong. I am going to steadily build up the distances for the first month or so. This will be 6 days a week on either grass or road. Cross training using my mountain bike may be an option as well.

I will then start picking up the tempo and including some speed endurance sessions after that. In the third month I will be looking to do some shorter speed sessions.

Anyway here is my question: Would anybody know of any gym programme (weights, conditioning or circuit training) that I could do in the first two month or so to coincide with my distance sessions?

Thanks.

TommyKnocker · 05-08-2010 05:32PM

Hi YFlyer

Just a point, but you may get a higher number of responses over in the Athletics/Running/Triathlon (A/R/T) Forum.

If you would like I can move this thread to that forum, just say the word.

M

YFlyer · 05-08-2010 05:39PM

Hi B-Builder

I have posted it over in the ART as well. Was thinking that somebody from here be more into the conditioning and weight training side of things.

Thanks

YFlyer · 05-08-2010 05:41PM

I will probably pick yere brains on what foods I should eat during this period as well.

cc87 · 05-08-2010 05:54PM

It would be worth finding your best time at the moment for 10k, so that you have an idea of where you are now and how much work you need to do.

Also as its only 3 months away i would say decide for definite that you are going to do the 10k or else decide you are not going to do it and find another 10k some time in the future to do.

YFlyer · 05-08-2010 05:58PM

Hi there

I believe it will be way too early to run a 10 K trial run or race this early. Have only gone back training for 4 days now.

Yeah I'll be definitely be running 10 K at the end of November.

cc87 · 05-08-2010 06:01PM

YFlyer wrote: »

Hi there

I believe it will be way too early to run a 10 K trial run or race this early. Have only gone back training for 4 days now.

Yeah I'll be definitely be running 10 K at the end of November.

How about 5k? or 2 k? just something so you can gauge your fitness and also have a time which you will want to improve on.

YFlyer · 05-08-2010 06:06PM

Yes a 2 Km time trial in a few weeks time would be an option.

Increasing my long distance runs over a month or so, regardless of my level of fitness, will be paramount to lay the foundation. I will need to get the stamina work in prior to the shorter and faster stuff.

I think that during this period will be ideal to work on my strength in the gym since the running sessions will not be too taxing on the system.

ray jay · 05-08-2010 06:06PM

this site has pretty good info for runners. Scroll down the page a bit to see some of the supplementary training they recommend

AntiVirus · 05-08-2010 06:07PM

Here's a link that may help you to do your sub 40 10km run

"Training towards a sub 40 minute 10K"
http://www.time-to-run.com/training/10k/sub40.htm

Good luck!

YFlyer · 05-08-2010 06:10PM

ray jay wrote: »

this site has pretty good info for runners. Scroll down the page a bit to see some of the supplementary training they recommend

Thanks Ray, that is probably work I'm looking for. Will have a look and use the gym here in University of Limerick.

YFlyer · 05-08-2010 06:11PM

AntiVirus wrote: »

Here's a link that may help you to do your sub 40 10km run

"Training towards a sub 40 minute 10K"
http://www.time-to-run.com/training/10k/sub40.htm

Good luck!

Thanks.

Yeah I was reading that site just an hour ago. Some good tips along with the training sessions there.

AntiVirus · 05-08-2010 06:16PM

If you're going to the gym you can used the treadmill to warm up before you do any weights. Set the speed to 15km's and run for 10+ mins, you'll cover 2.5km's. It's a great way to get used to the pace you'll need to run at. This is what I do and I can now run a sub 20 5km.

You can always start at a slower speed and build it up every time you go to the gym.

cc87 · 05-08-2010 06:19PM

AntiVirus wrote: »

If you're going to the gym you can used the treadmill to warm up before you do any weights. Set the speed to 15km's and run for 10+ mins, you'll cover 2.5km's. It's a great way to get used to the pace you'll need to run at. This is what I do and I can now run a sub 20 5km.

You can always start at a slower speed and build it up every time you go to the gym.

That may be a great way to get used to running at a certain pace but doing it before weights will take away from the effort he could be putting into the weights session

AntiVirus · 05-08-2010 06:25PM

cc87 wrote: »

That may be a great way to get used to running at a certain pace but doing it before weights will take away from the effort he could be putting into the weights session

You would think so but I do this on my legs days and they don't get tired, its more for cardio than anything. It's not that hard once you get used to it

I've notice at the end a heavy leg session I can hardly walk over to the cross trainer without falling down but your legs will recover while working away on the cross trainer. Strange but true!

YFlyer · 05-08-2010 06:27PM

cc87 wrote: »

That may be a great way to get used to running at a certain pace but doing it before weights will take away from the effort he could be putting into the weights session

Yes I could use the treadmill on a different day or that morning. The gym is close to the university. We have a running track here as well.

smcclaw · 06-08-2010 10:38AM

I know there's lots of plans online targeted at 10k times and the one a few posts earlier looks very good but this is one that I used a few years ago and found very easy to follow and motivating.

http://www.slowtwitch.com/Training/Running/How_to_Kill_Your_10k_PR_258.html

Sample work sets are included about half way down the article. This is not as prescriptive plan as some others but it gives you enough information to enable you to modify your training as you go along to reflect your individual situation.

Good luck with training!

YFlyer · 06-08-2010 11:38AM

Thanks for the article. I know that there will be alot of hard fast runs to get into the top 20% that the author mentioned.

I'll be doing my long aerobic runs for the first month or so. Just did 40 minutes last night. Probably will stay under an hour for all runs for first few weeks.

Run Sub 40 mins 10 K in 3.5 months

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