Hi, I am desperately in need of a sub 40 10k training plan. My current times are about 11 minutes in a 2.4k run, 23 minutes in a 5k run and 47 minutes in a 10k run. I would really, really like to get to a sub 40 10k, but I don't know how to do this.
I train three times per week, but when I join a race, I could run 4-5 times a week before the race.
I would appreciate any help.
Thanks a lot in advance.
Answer by Dominique:
Hi there,
Thanks for your question.
Based on the facts you have provided, I checked your race times for all three distances using the race conversion calculator and your times seem pretty well-aligned. Your 23 minute 5k run suggests a 10k result of 47 mins and 57 secs. Your 47 minute 10k run means that you are able to run longer distances and maintain your pace.
So, let's go back to your issue, you need to be able to run a 40 minute 10k.
Let's take a look at the basics. In order to achieve a sub40 10k run, you will need to achieve 19.11 minutes in your 5k run, or 8.48 minutes in your 2k run.
The obvious solution to that problem is to run faster, but how do you do that? Here are some fundamentals to increasing your speed.
Increase your mileage by adding a mile or two to your usual distance, or adding a day of running. Check out my page about increasing mileage safely.
Make sure you build a really solid base. A lot of improvement can be gained by just running further. It improves your stamina, meaning that you can go faster for longer. Also see my page with base running drills.
When you have got that solid base, you then need to increase your speed by doing speedwork and tempo runs. More information on that on the interval running page and the tempo running page.
With more mileage and the right mix of running workouts (i.e. slower and faster running) you can create a sub 40 10k training plan.
I would recommend reading a great running training book like Daniel's Running Formula. It contains useful tips that help you increase your overall running performance. It also has running training templates for any distance of 800m upto a marathon.
I am sure that you will see improvement by implementing the changes above. I don't know if that means you can get to a sub 40 10k. That's dependent on talent as well. But if you use the approach described above you will have a really good shot at improving that 10k time.
Best of luck.
Kind regards, Dominique
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