Post # 1
I desperate for some tips on how to improve my 10k times;
I am consistently finishing at around the 1hr mark, either just over or under it and I am getting really frustrated with this and would like to push my times down to 55mins.
My fitness is relatively good, of course there is always room for improvement, but I finish the 10ks and feel like I could carry on. The problem is my tendency to plod, I am such a plodder! I think one of my problems is that I run on my own (there are no running groups around me and none of my friends run) and so there is no one to push my speed. It is also difficult to assess how fast I am going so I have to go by the ‘feel’ and I don’t have the money to invest in a running watch.
I do a lot of other exercise; I cycle to work every day, I go spinning and to the gym, I play squash weekly and I am now starting to get into open water swimming with a view to entering some triathlons. Food wise I eat balanced meals though I do have a major weakness for carbs which I have to keep in check.
I know I am never going to be the next Paula Radcliff but I am getting so fed up of plodding. My next 10k isn’t until September so I have plenty of time to implement any tips you can give me
Post # 3
1. Yasso 800s (track work)
2. Run farther than 10k in your training. Train up to 15k. You will learn how to endure longer distances and how to store up more energy to let it all out on the course.
Post # 4
@TaurianDoll: What on earth is a Yasso 800?
The distance training is a good idea, I did a h/m back in Feb and I think I have got a bit complacent in my training since then so I will build up the distances again.
Post # 5
Speed work & hill work always works for me.
Post # 6
@MsAmandaAnn: THIS. Do lots of interval training (speedwork) and hill repeats, OP! You’ll be amazed at the difference it makes!
Post # 7
- Wedding: August 2013 - Rocky Mountains USA
Interval training (sprint 30 seconds, job 60 seconds, repeat) really works. It’s HARD though! (I guess that’s why it works…)
Post # 8
Running with others is my number one thing!
When I was training (solo) for a half marathon, I was finishing in 2:15-2:30 range.
Day-of, with other runners to keep me motivated, I ran 1:59:38!
But I also agree with running longer distances. I can run a 5K way faster now than when I trained for 5Ks, because my endurance is way higher.
Post # 9
@PimmsBride: Yasso 800s
It’s based on marathon times but you can use it for any distance. Speed work in general is a great way to decrease your pace. But please remember build endurance (distance) FIRST THEN speed. If you try to do both at the same time, you will injure yourself. Trust me. Been there, done that, have the x-rays to prove it.
Post # 10
Yup, in order to run faster you have to train faster!
1. Track work for speed: for example, 4x800m hard with 2:00 rest, or 6x400m harder, or a ladder of 400-600-800-1000-800-600-400. Rest can be standing, walking, or jogging depending on your fitness and the intensity of the workout.
2. Tempo for speed endurance: warm up 1 mile, run 2-3 miles at your goal pace or a little faster, then cool down
3. Hill work: find a hill that will take you about :45 to run up if you’re running hard. Warm up, run hard up the hill, then jog or walk down. Repeat 4-6 times.
Remember, don’t add too much speed work too fast (if you do you may risk injury). And keep in mind that it will be hard and it will be uncomfortable but pushing yourself is the only way you get faster. Your mind gives out long before your body will, so you just have to learn to ignore the “Stop!” signals when things get uncomfortable.
Post # 11
@vermonster: <3 hillwork!!
I seriously look like a fool when I do it, I bet. There is a monster hill about a quarter mile from my house. If I had to guesstimate, it’s about 0.15 miles long. Steep incline, plateus & then tiny decline. I seriously run up it and then run back down. After 6-8 times, I’m pretty spent, but it’s my favorite workout. I find myself wishing it were a hill day on the days I really don’t feel like running at.all. In fact, maybe I’ll do hills tonight — even though Monday is normally a yoga day, but I did yoga at 6AM today, so…