Knocking off 10 minutes from by 10k best time.
Hi all,
I'm a new member and very glad to have found this community. I started running 4 months back. From being a total couch potato I've now - as of April 11th - completed a 10k marathon at IISc (www.sntrun.org) in 1 hour 04 minutes.
I'm now very eager to do better and and aiming for 50 minutes at the sunfeast 10k in May. I've a little over 4 weeks and I can't find any suitable 4 week training plan that is aimed at improving performance.
I'm thinking of modifying the Halhigdon 8 week training pgm for intermediate runners.
http://www.halhigdon.com/10ktraining/10kinter.htm
I plan to do the last 4 weeks of this training chart with minor modification to suit my lifestyle. For cross training I have access to an elliptical machine at the gym. Also cycle on those days if i'm not feeling up to it for elliptical.
So far i've been running at a constant pace and no Fartleks and Tempo's.
I need some suggestions on this. Is this plan okay?
My run chart has been like this and with this I managed to touch the 10k mark.
Mon - XT for 30 mins
Tue - 4 kms in 30mins
Wed - XT for 40 mins
Thu - 4 kms in 30 mins
Fri - Rest
Sat - XT for 40 mins
Sun - 8 kms in 1 hour
XT = Elliptical trainer.
Thx,
MJ
I'm a new member and very glad to have found this community. I started running 4 months back. From being a total couch potato I've now - as of April 11th - completed a 10k marathon at IISc (www.sntrun.org) in 1 hour 04 minutes.
I'm now very eager to do better and and aiming for 50 minutes at the sunfeast 10k in May. I've a little over 4 weeks and I can't find any suitable 4 week training plan that is aimed at improving performance.
I'm thinking of modifying the Halhigdon 8 week training pgm for intermediate runners.
http://www.halhigdon.com/10ktraining/10kinter.htm
I plan to do the last 4 weeks of this training chart with minor modification to suit my lifestyle. For cross training I have access to an elliptical machine at the gym. Also cycle on those days if i'm not feeling up to it for elliptical.
So far i've been running at a constant pace and no Fartleks and Tempo's.
I need some suggestions on this. Is this plan okay?
My run chart has been like this and with this I managed to touch the 10k mark.
Mon - XT for 30 mins
Tue - 4 kms in 30mins
Wed - XT for 40 mins
Thu - 4 kms in 30 mins
Fri - Rest
Sat - XT for 40 mins
Sun - 8 kms in 1 hour
XT = Elliptical trainer.
Thx,
MJ
Replies to This Discussion
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Permalink Reply by Amit Joshi on -
Just FYI...the IIsc loop was around 8.5 km as measured by many runners with GPS...so you might consider toning down your target for 10 Km...
happy running..
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Permalink Reply by zico on -
Nope - doesn't look like a workable plan to me. Adaptation takes more than 4 weeks!
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Permalink Reply by Manoj on -
Oh.. that's bad..!! wasn't quite ready for that..
To be honest I was quite surprised when the finish line approached. I thought running with a group made the distance seem shorter.. Dashed my hopes though this..
Yea I should re-consider the target..
Thanks for the piece of info..
Amit Joshi said:Just FYI...the IIsc loop was around 8.5 km as measured by many runners with GPS...so you might consider toning down your target for 10 Km...
happy running..
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Permalink Reply by John on -
I think you need to add Speed work and Fartlek (tempo) to your week, alternatively to be able to run fast. Halhigdon has a good one to increase your 10K speeds http://www.halhigdon.com/10ktraining/10kinter.htm . However, do rest when your body demands it.
Is the elliptical trainer hugely helpful? I usually do freehand/lightweight at home for strength training.
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Permalink Reply by Rajesh Jana on -
Hi Manoj..How did u fare in Sunfeast 10K. wat timing did u clock..cheers
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Permalink Reply by Manoj on
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Hi Rajesh,
Timing is. 1:17..
If you extrapolate the IISc 8.5k to 10k, the time comes around the same. So there doesn't seem to be much improvement. :(
@John - Elliptical sure helps. I can't compare it with other forms of cross training. The effect of the elliptical trainer was most visible during the initial days when i made some good progress from one week to another.
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Permalink Reply by Manoj on
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Just checked the official time on http://www.timingindia.com/results_page.php
Finish time/Chip Time - 01:19:23 / 01:14:37.
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