new running goal - 10k in under an hour

[ADarkandStormyKnight]

Previous times tantalisingly close - did 1.01.34 yesterday (up from 1.03 previously). But I had a stitch and was struggling so I think I started too fast, and wondering how to get that elusive sub-1 hour. I think I need to be a bit fitter but also think about how to actually run a bit faster.

If I can crack that I want to get a sub 2-hour half (also tantalisingly close in the past).

Any thoughts?

Am in my 50s so don't want to go too crazy. Not overweight. Currently doing a bit of spinning and swimming as well as running. Also a painfully slow swimmer. Perhaps I'm just one of life's natural tortoises!

[SkiGirl007]

There’s a thread on here about slow running also linked to MAFF running about running to your heart rate in a lower zone on 80% of your runs so your body learns to be more efficient then when you do the fast runs you are faster. I’ve been reading about it as interested in increasing my distance but avoiding injuries as middle aged too. I’m at 64mins for 10k and would love to get faster, only done one half at 2.26 but really struggled on last 3m. So want to make the half feel “easier” before trying to up to marathon level next year. I’m going to experiment running slower with my heart rate monitor.
The other stuff in traditional advice is mix up your runs with hill sessions and interval training each week. I just can’t find much motivation to do them though!

[NT53NJT]

10k in just over an hour is a good time for an over 50 year old. 10kmh average pace (or around 6.2mph)
Keep doing what you're doing but aim to sprint your heart out for the last few metres to get under 1hr lol

[ADarkandStormyKnight]

Thank you. That's interesting. I think there is something about just being stronger and fitter. I did my best parkrun times (about 28 minutes) after running a marathon two years ago.

Might revisit hill training - some juicy ones round here.

I've put my name down for another 10k in five weeks.

[ADarkandStormyKnight]

NT - I think I need to get this one in the bag before its too late!

[emummy]

Hills and intervals definitely help. Also picking a good course for your race, I got my sub 60 10k on a course that was downhill or flat for the whole second half!

[hatty44]

Core and upper body strength. That’s what speeded me up no end as I have much more power now through my whole body not just my legs

[ADarkandStormyKnight]

Yes I've picked a nice flat one!

I'm also going to be pragmatic about bottlenecks - better to drop to a walk and save energy than run on the spot just for the sake of it. There were a couple of people running parallel with me yesterday who were run/walking but making the same over all pace.

[ADarkandStormyKnight]

What did you do to get upper body stronger?

[SkiGirl007]

running.competitor.com/2014/06/training/train-slower-race-faster_52242 This is the type of thing I was getting at.

[QueenDoris]

The good news is that there is a guaranteed way of getting faster. The bad news is that it hurts! It’s interval training. There are all sorts of different combinations of intervals, and once a week should suffice mixed in with your regular runs (and tempo runs). But I hate them!

[timshortfforthalia]

Well done on your pb yesterday, a minute and a half off is no small achievement.

I am also a tortoise, but managed to crack 60m ten k this year.

A few questions...

What's your weekly mileage like?
How long is your long run?
Sub 60 is 9.39min mile. Do you keep an eye on your pace when running, and if so, how often are you running that pace or quicker?

[ADarkandStormyKnight]

I haven't been very consistent, time. I don't keep track of my pace at all while on my solo runs - don't have a gadget.

I ran my third marathon 2 years ago (4.42) and had a total break until January this year and picked it up slowly. On a fairly average week I've been doing a weekly 7+ miler on mixed terrain with some hills, plus another 5 - 6k flat run midweek, and one/two spin classes plus a weekly swim.

When I was marathon training I was doing parkrun sub-30, but obviously I was very fit then and could push myself to try a bit harder for half an hour. So I reckon I can do this if I get fitter. I've got five weeks now until the next 10k so I want to set the right training schedule.

This week I 'span' today, have booked another class Thursday and plan to swim 60 lengths afterward. Parkrun Saturday, 10k on Sunday (community event). Will try to fit in a steady 5/6km run tomorrow or Wednesday but might not have time.

[burdog]

Tempo runs or tempo conditioning. You start at an easy pace for 10 min, then step it up so you are pushing but not knackered for 15 min, then increase the pace again for the final 5 minutes. You can apply the same technique to swimming, elliptical or cycling/stationary bike as well to include cross-training at the same time.

[dangermouseisace]

Do you do intervals? They usually help when I’m trying to get my speed up.

Getting a gadget is REALLY helpful, as it’s difficult to gauge how fast you are going otherwise. I got my 1st one pretty cheap off eBay and it helped me nail the under 2 hours half. If I’d run ‘to feel’ I’d have gone too fast at the start and too slow at the end, whereas I was able to keep a nice consistent pace, and finish in 1.57.

[TheOrigRightsofwomen]

Some good advice here. You can most definitely get a sub 1hr 10K.

You can get Strava app for your phone.

[ADarkandStormyKnight]

Well last week was hopeless. Lots of stuff got in the way and I didn't do anything after Monday's spin but I did a 10k this morning. It was very hot, very high pollen count, and the clock time was a disappointing 1.03. However, it was a lovely, very local do which went through parts of a beautiful property which you wouldn't normally have access to, so I'm glad I did it.

I'm going to plan 3 weeks of intense training, then hopefully I'll be on track to hit my target in 4 weeks.

[TheOrigFV45]

Hmmm, I am wondering if I know you. Can you give me a clue where you live?

[ADarkandStormyKnight]

I am wondering if I know you.

Words to strike terror into any mn'ers heart. PM me?

[TheOrigFV45]

If you have posted your chip time then you weren't in the race I was thinking of.

[ADarkandStormyKnight]

Ah - not me then!

[ADarkandStormyKnight]

Just been out for a slow 40 minute jog - it was already blisteringly hot at 7.30 and I was a bit heavy-legged from Sunday. However, I had a bit of a sprint at the end so that I could look you lot in the eye.

[TheOrigFV45]

Well done you!
I will be going out about 8pm when my lads are watching football.

[ADarkandStormyKnight]

So this week I ran on Monday as above, rested Tuesday, did spinning on Wednesday and burned 650 calories, spinning on Thursday but the trainer didn't show up so although most of the class went off to get a refund but I stayed and cycled (lots of short bursts and recovery, lots of resistance work) until I'd burned 500 calories and then asked for a free swim ticket and did 60 lengths. Was exhausted. Friday rest. Then 7+ miles yesterday (hot and sweaty even at 7.30pm). Resting today.

[ADarkandStormyKnight]

Completely fell off the exercise wagon in the last fortnight with all the heat and other stuff getting in the way but I did a 10k this morning in about 1.02.30 which I thought was quite encouraging as it was boiling hot, and I felt really good all the way round. The rest must have done me good!

I'll need to find another 10k to try for my PB.

[runbeerrunbeer]

How you doing Op? Have you got the elusive sub yet?