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Training advice - 10K in 65-70 minutes
So, um, after I pretty much said I wouldn't be running any races ever again only 4 days ago, I... sort of got sucked into another one of those sorta-bets and I'll be doing a 10K at the end of October.
Oh dear...
After some research, I have devised a rough training plan. If anyone wanted to chime in with some experience, I'd be grateful.
I have now been consistently running for about 4 months and gone from needing to walk after 200 meters to being able to do:
4K in 30:17 ( 7:34 min/km )
6K in 48:33 ( 7:50 min/km )
By the end of October, I want to run 10K in a 6:30 pace, so in a bit more than an hour. Is that completely unreasonable?
The current tentative month-based plan:
July
I won't have that much time for exercise (what with getting married this weekend and all) and would also like to focus more on my strength training. However, I'll still try to run 3 times a week with at least one rest day in between, doing:
Day 1: 4K, medium pace
Day 2: 0.5K warm-up, then intervals of 100 meters medium/fast pace and 400 meters slow place for a total of 4K
Day 3: 6K, slow pace
So I get used to running 14K a week. Hopefully at the end I can do 4K in 28 minutes.
August
Extend the mileage gradually. By the end, I want to do:
Day 1: 5K, medium pace
Day 2: 0.5K warm-up, then intervals of 100 meters medium/fast pace and 400 meters slow place for a total of 4K
Day 3: 10K, slow pace
For a total of 19K a week. I don't care about the speed at the end.
Also, from August on I'll probably be swimming one or two times a week again, which might replace the Day 1 run at least a few times.
September
Increase the distance a bit more, but mostly focus on speed.
Day 1: 5K, medium pace
Day 2: 0.5K warm-up, then intervals of 100 meters medium/fast pace and 400 meters slow place for a total of 5K
Day 3: 10-12K, slow pace
For a total of of about 20-22K a week. At the end, I want to do 5K in less than 30 minutes.
October
Not sure yet, but I probably won't be going over 25K a week. I don't like running *that* much :)
Oh dear...
After some research, I have devised a rough training plan. If anyone wanted to chime in with some experience, I'd be grateful.
I have now been consistently running for about 4 months and gone from needing to walk after 200 meters to being able to do:
4K in 30:17 ( 7:34 min/km )
6K in 48:33 ( 7:50 min/km )
By the end of October, I want to run 10K in a 6:30 pace, so in a bit more than an hour. Is that completely unreasonable?
The current tentative month-based plan:
July
I won't have that much time for exercise (what with getting married this weekend and all) and would also like to focus more on my strength training. However, I'll still try to run 3 times a week with at least one rest day in between, doing:
Day 1: 4K, medium pace
Day 2: 0.5K warm-up, then intervals of 100 meters medium/fast pace and 400 meters slow place for a total of 4K
Day 3: 6K, slow pace
So I get used to running 14K a week. Hopefully at the end I can do 4K in 28 minutes.
August
Extend the mileage gradually. By the end, I want to do:
Day 1: 5K, medium pace
Day 2: 0.5K warm-up, then intervals of 100 meters medium/fast pace and 400 meters slow place for a total of 4K
Day 3: 10K, slow pace
For a total of 19K a week. I don't care about the speed at the end.
Also, from August on I'll probably be swimming one or two times a week again, which might replace the Day 1 run at least a few times.
September
Increase the distance a bit more, but mostly focus on speed.
Day 1: 5K, medium pace
Day 2: 0.5K warm-up, then intervals of 100 meters medium/fast pace and 400 meters slow place for a total of 5K
Day 3: 10-12K, slow pace
For a total of of about 20-22K a week. At the end, I want to do 5K in less than 30 minutes.
October
Not sure yet, but I probably won't be going over 25K a week. I don't like running *that* much :)
no subject
If it's easier for you to do your fast/slow by time rather than by distance, it's completely reasonable to do it that way.
If your slow and medium paces are your above 7:34 and 7:50, I think it would be more valuable for you to run slow on both day 1 and day 3, and (say) 7-8K on day 1 instead of only 5K. The fast/slow running on day 2 is all the speed you need.
Right now your 6.2K time translates into about a 6:56 pace for a 10K (under 1:10 finish time), so you are not so far off your goal. Running more should get you there! Good luck!