10k training plan

[firstborn]

Hard to say, you may not be a naturally fast person. Mix it up a little as you say, and who knows? My 10KM time is on average 35 mins, as an indication.

Just noticed your sig - you in the MdS 2008/2009? Jammy sod if you are

When did you run Paris - how'd it compare to London?

 

[Christo]

Chrisp7 - slow down. Run for longer, not quicker. If 10 minutes is all you can manage you need, really need, to slow down.

Ill try to do that on my run and see if I cant stretch it out.

Perhaps you could go running with someone? I need someone to kick my butt into shape.

I just get disheartened/annoyed when people are fitter than me! I will probably jog with people when I am a bit fitter.

Hard to say, you may not be a naturally fast person. Mix it up a little as you say, and who knows? My 10KM time is on average 35 mins, as an indication.

I am fast short distance but my stamina is atrocious as you can see! Also I am in no way a natural runner but I have motivation to do well so who knows.

 

[Edinho]

Thats too much.

10K isnt that far. You need speed and good pair of lungs. Try running for 30 mins as fast as you can for one day then put in some good aerobic work ie a good 1hr run 2 days after. With maybe some light cycling on an off day. Give it 2 months you be in the 40-45 range easy.

If your lacking stamina try to get yourself focused for one day and dont give in no matter how much it hurts it will pass. Half the battle is in your head.

 

[Christo]

Thats too much.

10K isnt that far. You need speed and good pair of lungs. Try running for 30 mins as fast as you can for one day then put in some good aerobic work ie a good 1hr run 2 days after. With maybe some light cycling on an off day. Give it 2 months you be in the 40-45 range easy.

If your lacking stamina try to get yourself focused for one day and dont give in no matter how much it hurts it will pass. Half the battle is in your head.

Believe me I cant physically do it, I am trying and really pushing myself to hit 12 mins (and I am a determined person). If it was that easy then I would do that, but I need to build myself up slowly. Some people just arent naturally fit/runners.But definitely point taken, I will take my foot off the gas a little - that schedule had far too much running.

 

[ojo]

Believe me I cant physically do it, I am trying and really pushing myself to hit 12 mins (and I am a determined person). If it was that easy then I would do that, but I need to build myself up slowly. Some people just arent naturally fit/runners.But definitely point taken, I will take my foot off the gas a little - that schedule had far too much running.

Okay here we go.

You need to improve stamina, not speed. It (apparently) is easier to improve speed than stamina, so you need to improve stamina.

This means you need to run longer. Which means you need to run slower.

Get yourself a heart rate monitor and run at roughly 70% - 75% of your max heart rate (there are lots of different ways of working it out, check the 'net). It may seem horribly slow but it is working you out aerobically.

This can be the pace to get your distance in. If you keep it at this heart rate than you have less chance of running out of breath and it will help your endurance. Forget speedwork at the early stage, you will just get injured. Your aim is to get a good base.

The info from above comes from experience and two books : "Road Racing for Serious Runners" by Pfitzinger and Douglas and also "The Competitive Runners Handbook" by Glover and Glover.

Use the forums on Runnersworld.co.uk as well as they are full of peole who are insanely good