Can I improve my speed to complete a 10k in September?

[Elcee81]

Completed cto5k in October and have consolidated, im still a very slow runner (parkrun times of 46mins). My friend has signed us up for a 10k in sept (can I do it 😨) will it be possible to increase my speed I have a while to train but speed improvement is slow for me and I'm concerned about being timed out.

[Oldfloss Administrator 60minGraduate]

You don't need speed, as much as you need stamina and strength...are you sure it is going to be timed out?

[Elcee81 in reply to Oldfloss]

I currently feel like I will be so slow the event will be finished before I am 😔.

[Oldfloss Administrator 60minGraduate in reply to Elcee81]

You won't..by September your speed and distance will have evolved.. Go across to Bridge to 10K... join the Magic 10 .. it started this week, so, have a look.. I think you would be okay to join at Week 2 ( Monday start )

healthunlocked.com/bridgeto...

Ask roseabi for advice...

[ArthurJG Graduate10 in reply to Oldfloss]

You don’t need speed to run 5k but I think Elcee’s concern is that the race has a cut off pace that she might not match. Some races have a policy that if the sweeper bus catches up with you you must withdraw.

[Oldfloss Administrator 60minGraduate in reply to ArthurJG]

Thank you...I know that but would be surprised if that applied for a 10K run, unless it was high profile, or of course, road closure, which may play a part...

[ArthurJG Graduate10 in reply to Oldfloss]

It applies at EMF for 5k and 10k. The 10k has to be finished before the 10k starts and there are shorter junior races on the same roads later in the day. So in that case it’s not to reopen the road to cars - cars are banned all day I think - but to make it available to the next race!

[Oldfloss Administrator 60minGraduate in reply to ArthurJG]

Right.. thank you for that. Most of my races including my HM are trail runs , so even with other races within them we are not affected

[ArthurJG Graduate10 in reply to Oldfloss]

I don’t know how strict they are as I’ve seen finish times just outside the limit, and although on entry we had to sign that the limit would be 45 minutes when the final information came out it said 60 (for 5k). Also the limit is timed time from when the last runner crosses the start line - not the first runner as in the recent nonsense at the London marathon. It does say right at the top of the entry ‘this is a running race not a fun run or walk’ although a lot of people walk the big hill at the start. The 10k follows the same course as the 5k for the first 4K and again for the last k (with a 5k detour between).

[Raymond16460 in reply to Oldfloss]

The cut off policy is even for half marathons. I was watching a bird on YouTube clogging her experience of a run in Florida and it was the first time I heard of it. I think it’s a good idea as it separates runners from walkers

[Oldfloss Administrator 60minGraduate in reply to Raymond16460]

There were a heck of a lot of 'Jeffers' : in my HM in March.. many of whom were faster than some runners... The cut off time was generous too

[Raymond16460 in reply to Oldfloss]

Have you wrote a thread about your HM? I’m doing my first one in November and would be interested is your report/ experiences etc

[Oldfloss Administrator 60minGraduate in reply to Raymond16460]

If you have time.. it was a long post! All my rambles are.. !

[Elcee81 in reply to ArthurJG]

That's exactly right thank you 😊

[Oldfloss Administrator 60minGraduate in reply to Elcee81]

Head across to Bridge to 10K...

[Elcee81 in reply to Oldfloss]

Done thank you for your help 😊

[Oldfloss Administrator 60minGraduate in reply to Elcee81]

Well done you... You are going to be fine... my first 10K was 1.17.. I enjoyed it...

[ArthurJG Graduate10]

Did your friend even ask you before signing you up? If you want to run 10k by September I’m sure that’s achievable but I would work on the distance first before worrying about speed. When you speak of being timed out, does the race have a time limit? If not don’t worry because you can certainly get to 10k by September if you take it slowly. If it does have a limit - still don’t worry 🙂 but wait till nearer the time and see how your pace is going and forewarn your friend that’s what you’re doing.

[Elcee81 in reply to ArthurJG]

We both wanted a new challenge to focus our fitness on the cto5k group we help to run is ending soon and we want to keep motivated. I don't think our race does actually have a timeout I'm just doubting my ability i suppose. Although I feel I can do the distance with practise my time seems to still be slow

[ArthurJG Graduate10 in reply to Elcee81]

Find out, because if it doesn’t have a time limit (or even if it does but it’s a very slow one) you are stressing for no reason.

[Oldfloss Administrator 60minGraduate in reply to Elcee81]

Head across to Bridge to 10K the advice you will get will really help.

[UpTheStanley Graduate10]

You certainly have time to get to 10k - the Magic Plan (see pinned posts) will do that for you in 8 weeks. And your pace won't necessarily drop off much in the process - my OH (Dexy5 ) did her first proper 10k race at the same pace as her 30 min (4k) C25K graduation run. So you might be looking at around 95 mins, which would be a brutal cut-off time unless you've chosen a very serious race. The organisers should be able to tell you if they've any plans of that sort.

Good luck!

[Elcee81 in reply to UpTheStanley]

Thank you. I think I just need reassuring that it's doable 😊👍

[Oldfloss Administrator 60minGraduate in reply to UpTheStanley]

Thanks you,, great advice

[ArthurJG Graduate10 in reply to UpTheStanley]

EMF 10k cut off is 90 minutes though I think in practice they allow a bit longer.

[Oldfloss Administrator 60minGraduate in reply to ArthurJG]

Must be a serious race then as UpTheStanley says...

[ArthurJG Graduate10 in reply to Oldfloss]

Well it is serious at the front I suppose but you do get charity runners and the occasional person in fancy dress. I found it hard running up the big hill partly because it’s a big hill but also because I had to find ways round groups of people walking three and four abreast.

[Sandraj39 Graduate10]

Hi Elcee81 - can you look at last years results online? This is useful as you will be able to look at the varying finish times and see how your own time /projected time compares as well as the number of runners. Good luck in your training.🙂👍

[Elcee81 in reply to Sandraj39]

Great idea thank you 😊

[Coddfish Graduate10]

Doubling distance is about adding stamina and in my experience you won’t increase pace at the same time (unless you currently include walking breaks, and increased stamina reduces those).

Is it an event with road closures? If so it should have a published cutoff time, to allow the roads to be reopened on time. Such events will normally also state how long the finish line remains open (with slower runners continuing on the pavement). Bear in mind if it’s a large chip timed event, you are unlikely to start at your scheduled start time, so the cutoff time needs to be read with that in mind.

At the recent London Vitality 10k the elite runners started at 10, my wave start was 11 and it was nearly 11:20 by the time I crossed the line. Cutoff for that event was 1pm.

I have done large events with adequate cutoff times, such as the above, it’s the smaller local ones that often have to reopen the roads too quickly for my pace.