DFW running club mark 2!! ALL ARE WELCOME!!!

becky_rtw

Glad you're enjoying your lazy day Melika

RichOneday_2

sammy115 wrote: »

Can I get some help?

I am currently running 10k in about 65 mins. I am trying to find a training plan for a 10k that might get me to do the 10k in under 60 mins..I put my figures into the training world coach thing and even when i tell it I want to train very hard it tells me to do my long runs at 11.32 mins per mile, my tempo runs at 9.54

but I find it hard to run slower than I do at the minute on my long runs......even after the plan of 15 weeks it is still telling me to run at 10.51 mins per mile.

Am I being unrealistic and should I just do the plan or does anyone know of a better one.

Sammy,

If your fastest pace is 10:30/mile ish then the bulk of your training should me much, much slower than this - 12:30/mile or slower, with the emphasis on trying to run as effortlessly as possible.

This will save your muscles for working on dedicated speed once or twice a week over much shorter distances. Ideally, one session should be a fartlek session or 'speed play' whereby you lift the pace during a run for short bursts of .25 - 0.5 miles as and when you feel able. There is no need to run the bursts flat out, just faster than your 10K pace, to tease a bit more speed out of your legs.

Save all your efforts for this one session each week and keep all other runs, however short, at an effortless pace.

Less is more as far as progressing your overall speed.

RichOneday_2

Just a thought on environmentally aware ways of improving races:

If a race has chip timing can anyone think of a reason why it is necessary to issue numbers? Apart from identification purposes if there is a commentator calling runners home on the finish line I can't really see that they're needed any more.

becky_rtw

Thanks rich - although in St Albans the chip was in the number wasnt it?? But agree numbers are a bit silly - they do have medical info on though right!?!

RichOneday_2

Yes, but the medical info could just as easily be given when entering and be pulled up by a chip reader.

I'm only thinking of where there are both chips to be laced into the shoe and numbers - the numbers could be done away with. After all, there are no numbers involved in Parkrun events.

becky_rtw

Indeed - which means you can DNF like I did today and not lose your perfect pb beating record....

becky_rtw

Oooo I love running

Just eaten four doughnuts and dont feel even the slightest bit of guilt since I'm going to work them off tomorrow (saving one for brekkie )

Happy running all!

hypno06

I'm aiming to get out for an early one tomorrow (run, not doughnut!)......I have bought a sports drink to take with me to hopefully stop me flagging so soon!!

becky_rtw

Hope all goes well tomorrow Hypno

Um make that 4 doughnuts and a bar of green and blacks - ooo having one of those bottomless pit evenings - better stave it off with some coffee

Simplycynical

Just popped in to say:

Rich - hope the 20 miler goes to plan tomorrow.

Becky - enjoy running off the doughnuts in your 10k.

Hypno - a sports drink just doesn't sound as yummy as a doughnut.

Becky (again) - thanks for the emails, I checked my email a/c and they both came through on Thursday evening!!! They must have been on a long, slow run :rotfl: