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Moneypenny
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Member since October 2009 | Posted 14 years ago |  0 |
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Hi Zola - have you tried following a specific training plan for your 10k races? If you are just running at the same speed but for longer distances, then this probably won't improve your speed, but if you mix slow runs, speed sessions (threshold pace runs), long steady endurance sessions, hill running and interval training then a combination really does help. It also makes training more interesting - there are sessions that I really enjoy and others that I dread but feel great once they are over! Try looking on Runners World (if I'm allowed to suggest that as a complementary site to this brilliant one?!) where they have some good basic plans. Good luck - I'm sure you'll crack it! |
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Derek Bolton
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Member since October 2009 | Posted 14 years ago | 0 |
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Hi Zola, I have the luxury (if you can call it that) of being quite near to an athletics track, so I recently joined up specifically for speedwork and its really hard done properly but well rewarding. We only train for 40 mins maximum which includes recovery time (the actual hard running only equates to around 20 minutes in total) and covers around 5k max. It varies what we do but to give you an idea here are a few sessions: 10 x 500m hard run with 90 second rest in between 22 x 200m hard run with 1 minute rest in between 15 x 300m hard run with 1 minute rest in between 12 x 400m hard run with 1 minute rest in between then finish off with 3 x 60m sprints with 1 minute rest. P.S. Don't forget to warm up well beforehand and cool down after, I warm up 1 mile slow jog followed with some stretching and after the session 1/2 mile jog for cool down.
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Karen Sherpa
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Member since July 2009 | Posted 14 years ago | 0 |
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I managed to get under 1 hour (59.48!) for the first time this February. Similar to you I wondered if I ever would crack this. I started to incorporate speedwork into my training for the first time which helped. I think having a session on the treadmill helps as you know exactly how fast you are going for the intervals and gives you a feel for what it's like to maintain that speed. What helped me too is to print off a split wrist band for race day so I could see at each km mark what my time should be to achieve say 59 minutes by the end. It'll help you track if you're going too fast or slow to achieve your goal time. I found this a good one on the intranet if you follow this link |
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