Aspire to complete 10K

[Slowdude]

Wishing to complete 10K under 45 minutes. Currently ar 8K/45 min.

Need all guidance that I can get from this group.

Thanks,

S

[davelinks Graduate10]

Your certainly no slow dude! I can't give any good advice, but I've just signed up for a 10k race on 9th Oct, and am still slow on a 5k. Never done 10k, upto around 7k in the past. Will be getting some help from my running group leader who's offered the training for it. Are you in a club who may be able to help with pace? Good luck!

[MarkyD Graduate10]

Only 2 ways to run faster:

1) Increased cadence

2) Increased stride length.

For both you need to add a serious amount of interval training to your schedule, and do regular hill-work.

[Realfoodieclub Graduate10]

I'm increasing my speed with short bursts of speed at the end of my runs. I leave enough to do about three or four session of absolutely pelting it for me and that seems to be paying off for me. Good luck, that would be an amazing pace if you could get there.

[IannodaTruffe Graduate10]

The first thing you need to do is complete 10k and discover what your actual time is for the distance. If my calculations are correct you are completing 8k at an average pace of 5:37k/min , which equates to a 10k time of approximately 56 minutes, if you can maintain that pace to the end. Running a fast pace for a shorter distance does not mean you will be able to do the same over a longer distance. Have a look at runningforfitness.org/calc/... to see what is a reasonable expectation for your current pace.

Once you have established a realistic target time then you could try using a target pace on watch/phone app to nudge the time down. As with people wanting to get faster at 5k, my recommendation is to run longer distances, thus increasing general fitness and the speed often comes naturally when you revert to your target distance.

Be patient. Knocking 10minutes off a 10k time that you are pushing hard to achieve, may take some time.

[Zev1963 in reply to IannodaTruffe]

Increasing distance is cetainly my approach. Currently at 25km on long sunday run. My interest is mainly increasing distance but I have noticed that if I now run a shorter run then my times are better. I was back in the UK a couple of weeks ago, so decided to do a couple of parkruns, resulted in 2 PBs.

[Slowdude Graduate10]

Have must moved a notch from my earlier distance... Completed 9KM in 1 hour. It was a real stretch and at a slower pace. Hope to complete my 10 KM mark by the Mid of October.