View Full Version : 10k Run


Tuggers1986
02-27-2007, 07:21 AM
Ive been training for a 10k run and have been finishing between 43 - 46mins lately. Just wondered if anybody new what a good time is for 10k or anybody has anytips to shave off an extra few minutes??

Cheers

(10k is approx 6.2 mile)

OptimusWolf
02-27-2007, 08:06 AM
If you're finishing around 43-46 minutes for your first run thats pretty good, you'll probably shave off another minute on race day conditions so you're near the 40 minute mark that is a good run for someone not serious about distance running.

As far as improving quickly, make sure you put at least one long run (>12km) and one speed session into each week. The long run should be pretty slow, and the speed sessions should go as following;

1 mile warmup
5*600m just above your target race pace followed by approx 300m relaxed jogging each before moving onto next one etc.
1 mile warmdown

Then increase to 5*800, 6*800, 6*1000 etc until you can run 10*1000 at your race pace or slightly above. You should then be able to achieve this on the day without too much trouble.

Don't make the very easy mistake of running too fast on the speed work. I used to do this and it increases your speed over shorter distances but for the 10km you need to be getting up somewhere near 10*1000 to get the maximum effect. I ended up being a much better 800m-1500m runner than 10km because I had muchos speed but poor stamina.

If you've got mates then some "relaxed" fartlek ius great as well. I've found this one of the best ways of increasing running fitness for football, rugby, anything that requires more than just a sprint.

Tuggers1986
02-27-2007, 08:14 AM
If you're finishing around 43-46 minutes for your first run thats pretty good, you'll probably shave off another minute on race day conditions so you're near the 40 minute mark that is a good run for someone not serious about distance running.

As far as improving quickly, make sure you put at least one long run (>12km) and one speed session into each week. The long run should be pretty slow, and the speed sessions should go as following;

1 mile warmup
5*600m just above your target race pace followed by approx 300m relaxed jogging each before moving onto next one etc.
1 mile warmdown

Then increase to 5*800, 6*800, 6*1000 etc until you can run 10*1000 at your race pace or slightly above. You should then be able to achieve this on the day without too much trouble.

Don't make the very easy mistake of running too fast on the speed work. I used to do this and it increases your speed over shorter distances but for the 10km you need to be getting up somewhere near 10*1000 to get the maximum effect. I ended up being a much better 800m-1500m runner than 10km because I had muchos speed but poor stamina.

If you've got mates then some "relaxed" fartlek ius great as well. I've found this one of the best ways of increasing running fitness for football, rugby, anything that requires more than just a sprint.

Ive been doing alot of swimming aswell which has helped alot in just general fitness. Like you said im obviously not a long distance running enthuisiast but if i decide im going to do something i always try my hardest, otherwise i dont see the point of doing it in the first place. For the past week ive been running further (12km or 15km) so obviusly when im used to further distances i should be able to do the 10km easier and in a better time. Or im hoping thats the way it works anyway.

Thanks for the advice.

OptimusWolf
02-27-2007, 08:21 AM
40-45 minutes is not bad at all for a first 10km, it took me 3 runs to get under 40 minutes; and unless you're extremely fit, getting much below that requires a lot of commitment.

Gl mate, ask Micky Hatton for more advice if he's still around these boards - he was a monster runner in his youth, ran at near 30 minutes I think.

Tuggers1986
02-27-2007, 08:25 AM
40-45 minutes is not bad at all for a first 10km, it took me 3 runs to get under 40 minutes; and unless you're extremely fit, getting much below that requires a lot of commitment.

Gl mate, ask Micky Hatton for more advice if he's still around these boards - he was a monster runner in his youth, ran at near 30 minutes I think.

Yeah Mickys still about. He used to be in the army didn't he. 30 Minutes is unbelievable. Obviously he's just a natural because i doubt i could ever do that no matter how hard i trained.

me2007
02-27-2007, 09:02 AM
one of my mates can do 1.5 miles in under 8 minutes 30... i trained for 6 months constantly 6 days a week and could only get down to 9:45.

to be a really good runner you need to be built like a feather and have a low fat %.

No matter how hard i train i`m just not a natural runner.

Tuggers1986
02-27-2007, 09:07 AM
one of my mates can do 1.5 miles in under 8 minutes 30... i trained for 6 months constantly 6 days a week and could only get down to 9:45.

to be a really good runner you need to be built like a feather and have a low fat %.

No matter how hard i train i`m just not a natural runner.

A lad i know who's in the army did 1.5 mile in just over 8 minutes. Apparently he sprinted all the way. Doubt i could ever do that though. Thats just too fast

me2007
02-27-2007, 10:32 AM
yea this guy is in the army also...i think its one of the runs they do at selection... anything below 9 mins is insane

Tuggers1986
02-27-2007, 10:46 AM
yea this guy is in the army also...i think its one of the runs they do at selection... anything below 9 mins is insane

Yeah you do a 1,5m run at selection, i think u get away with anythin under 13 mins. so 8 mins is amazing.

Manfredo Jr
02-28-2007, 08:09 AM
one of my mates can do 1.5 miles in under 8 minutes 30... i trained for 6 months constantly 6 days a week and could only get down to 9:45.

to be a really good runner you need to be built like a feather and have a low fat %.

No matter how hard i train i`m just not a natural runner.

thats fast, i aint realy a runner eather, im light and hav low body fat but i just aint a runner, i go out running alot though and always try to beat my times