Running 10k in 30 min
Dear runners ,
I ran last years Sunfeast 10km run @ 50 min .
Is there anyway i can improve this timing to 30 min in 10 weeks time ?
All your suggestions are welcome .. Please help !
- Thanks and Regards , Kiran
Replies to This Discussion
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Permalink Reply by ans on -
Are you short of time? Take a couple of more weeks and aim for the world record. It is only around 26mins.
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Permalink Reply by Kiran Joseph on -
Sunfeast 10k is on May 31st .. Only 10 weeks away !
All your suggestions are welcome ..
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Permalink Reply by Amit Joshi on -
There is threshold for every athelete after which even seconds will be difficult to improve...it will be nothing short of a miracle if one can improve from 50 to 30 minutes for a 10 km in 10 weeks time....for me at least a lifetime will also not be enough (i do 10 k in around 48 minutes, not able to improve it for last 1 year)......but try you should....and run with your heart...
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Permalink Reply by Kiran Joseph on
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Thanks a bunch , Amit !
i will give this my best shot ..
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Permalink Reply by Badri Narayan on -
funny mann!!
ans said:Are you short of time? Take a couple of more weeks and aim for the world record. It is only around 26mins.
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Permalink Reply by kishore kumar .D on -
hi kiran, the target to drop 20 minutes is too much, keeping target is fine but not unrealistic one. just to drop 5 minutes u need to train very hard for 3 to 4 months. A lot of speed workout is needed and muscle strenthning. U got to tarin for 2 hours in the morning and 2 hours in the evening. I am not discouraging u , but target a realistic one and tarin . this year with 10 weeks , u can try in between 40 and 45 minutes. then train for the next for 1 year and try to bring it to 35 minutes.
all the best for ur taring and sunfeast 10k 2010.
( I can only make one suggestion; you can train to bring down your 10K times one minute at a time with 6 months of training (this assumes you have not just entered the world of running from being a couch potato) - depending on where you are now, you should figure it out.)
this is a reply given by ZICO , he is a experinced runner and has a lot of knowledge about running. it was a reply given by him to a runner , who asked how to do a sub 40 in 10k.
with regards,
kishore kumar
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Permalink Reply by Srinivasa SA on -
ans said:Are you short of time? Take a couple of more weeks and aim for the world record. It is only around 26mins.
Good one!!! :-)
I have tried for last 2 months and have improved by only 3 minutes (53 to 50 min)!
20 minutes reduction is very difficult, unless in your last run of 50 min, you were singing a song, smiling and running!
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Permalink Reply by Ramesh Kartha on -
Kiran -
At first I thought you had posted this with an element of humour to follow up the post about sub-40 min 10K. But your subsequent post seemingly means you are serious.
The quick answer to your question is "NO, sorry!"
The longer version: Let's start with how old you are. If you are in your higher teens, and believe that you may have some unrealized potential and are willing to train hard for a few years, including running distances longer than 35K, maybe, just maybe, you'll get to sub-35, but sub-30 requires different level of coaching, diet and training. You are truly an international elite when you get to those levels.
Now if you are older, the chances are slimmer - you could shave off a minute at a time - probably in a couple of months - if you try hard. If you can get to a sub-38 10K, that means you have the ingredients required for a sub-3 marathon - it still doesn't mean that you can run a sub-3 marathon - it's obviously harder than getting a sub-38 10K.
But since you asked, there is a lot of material out on sites like Runnersworld.com and halhigdon.com on training for faster 10K and other "short" long distances. The key is in getting a balance between your aerobic and anaerobic workouts, strength training, nutrition, lactate threshold etc. The running regimen alone would involve long distance runs, tempos, sprints, intervals, fartleks... much like training for a marathon. Apparently this is why the best 10K runners usually become the best marathoners - watch out for Kennenisa Bekele when he runs his first marathon!
Anyways, just like the others said, you should set an aggressive, but realistic goal and work to get there. Otherwise, you might give up the sport altogether out of discontent.
Happy running!
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Permalink Reply by Shantanu Singh (evilshantanu) on -
You said you did it in 50 min. But your profile page talks that you did it in 51:50
first try shaving off this 1 min 50 sec
I agree with Joshi, it takes months to reduce your timing by a couple of minutes after a certain threshold. Keeping targets is good, but I guess you have to be more realistic. Last year the guy wo won the Sunfeast completed it in around 28 min. To get that timing his weekly mileage is 150+ KM
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Permalink Reply by Rohit on -
And that doesn't mean that you start running 150 KM a week right away. You will most likely will end up injuring yourself.
Shantanu Singh (evilshantanu) said:You said you did it in 50 min. But your profile page talks that you did it in 51:50
first try shaving off this 1 min 50 sec
I agree with Joshi, it takes months to reduce your timing by a couple of minutes after a certain threshold. Keeping targets is good, but I guess you have to be more realistic. Last year the guy wo won the Sunfeast completed it in around 28 min. To get that timing his weekly mileage is 150+ KM
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Permalink Reply by Kothandapani KC on -
Hi Kiran,
There is nothing wrong in setting targets, but it should be realistic. Just to remind you the Winner's of last year's Sunfeast, you will realise the kind of target you are setting. You are actually competing with these people by setting the target of 30 Min.It has taken years of training and hard work to reach this level for them and you want to achieve it in 10 weeks which is beyond my imagination.
Men's Elite : DERIBA MERGA ( ETH ) 00:28:13
Women's Elite : ASELEFECH MERGIA ( ETH ) 00:32:08
Indian Open Men: SANDEEP KUMAR 00:30:08
DERIBA MERGA
ETHIOPIA
BIRTHDATE:
October 26, 1980
PERSONAL BEST:
2:06:38 (London, 2008)
WORLD MARATHON MAJOR HIGHLIGHTS:
20Apr09 Boston Marathon 1st 2:08:42
24Aug08 Olympic Games Marathon, Beijing 4th 2:10:21
13Apr08 Flora London Marathon 6th 2:06:38
17Apr06 Boston Marathon DNF
ADDITIONAL CAREER HIGHLIGHTS:
18Jan09 Houston Marathon 1st 2:07:52
02Dec07 Fukuoka Marathon 2nd 2:06:50
15Apr07 Paris International Marathon 11th 2:13:33
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Permalink Reply by Ramesh Kartha on
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Well said Pani sir!
I feel privileged to have run in Deriba Merga's footsteps twice last year - at Boston and then again at Sunfeast. He was extremely humble and modest at his win at Boston - which seems to be a character of very many Ethiopian runners most of whom probably started running from the day when they could stand on two feet! Same goes for Haile Gebrsalassie, who I saw after the finish at Dubai earlier this year - he was jumping over the police barricades to get to his hotel (after running 42.2K in a bit over 2 hours!) while a bunch of umm... non-runners from the race management were struggling to keep up with him!
Mr. Merga's record at London must've been bittersweet for him. Imagine getting a PR at 2:06 for a marathon and still finishing 6th!
Sorry for the hijack, but I think these are excellent examples to look up to, if not emulate...
Kothandapani KC said:Hi Kiran,
There is nothing wrong in setting targets, but it should be realistic. Just to remind you the Winner's of last year's Sunfeast, you will realise the kind of target you are setting. You are actually competing with these people by setting the target of 30 Min.It has taken years of training and hard work to reach this level for them and you want to achieve it in 10 weeks which is beyond my imagination.
Men's Elite : DERIBA MERGA ( ETH ) 00:28:13
Women's Elite : ASELEFECH MERGIA ( ETH ) 00:32:08
Indian Open Men: SANDEEP KUMAR 00:30:08
DERIBA MERGA
ETHIOPIA
BIRTHDATE:
October 26, 1980
PERSONAL BEST:
2:06:38 (London, 2008)
WORLD MARATHON MAJOR HIGHLIGHTS:
20Apr09 Boston Marathon 1st 2:08:42
24Aug08 Olympic Games Marathon, Beijing 4th 2:10:21
13Apr08 Flora London Marathon 6th 2:06:38
17Apr06 Boston Marathon DNF
ADDITIONAL CAREER HIGHLIGHTS:
18Jan09 Houston Marathon 1st 2:07:52
02Dec07 Fukuoka Marathon 2nd 2:06:50
15Apr07 Paris International Marathon 11th 2:13:33
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