Sunfeast 10k - sub 40mins
Friends,
Most of us have been running now for 3+ yrs. We have graduated from 5k to 20k, 40k and beyond.
However, hardly we find runners doing 10k in sub 40min, 21k in sub 90min and 42k in sub 3hrs 30min. We get only few familiar names who fall into this league.
Since, our next major run is going to be Sunfeast 10k, am opening this tread.
What takes us to run this 10k in less than 40min ? I mean in terms of training, diet, what should we do? And how of you are targeting for this timings?
Those champions who have already done 10k in sub 40mins, please advice.
Cheers
MRK (Murthy RK)
Replies to This Discussion
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Permalink Reply by zico on -
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.
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Permalink Reply by milton frank on -
been running nearly 30 years now, but for the life of me i don't know if there's any magic or quick-fix formula, because there clearly isn't. timing is a sum total of various factors - primarily age, weight, training methods and schedules, discipline and nutrition. if you've never run anywhere near a sub 40 (10K) ever, then it's almost a cinch you aren't suddenly going to, unless you embark over a long sustained period on a focussed program along the parameters mentioned above. let's face it age is a huge factor and you have no control over that. it's the rest of the parameters you can do something about. while for the longer distances, your best running happens in your 30s, the shorter ones are really a 20's runners ball game. never did get an official 10K time in my days of competitive running in my teens and 20s, but going by my best 3K timing, i probably would have had a sub 40 back then in training. in the past 3-4 years the best i've gotten (in training) is around 48 mins. i agree with Dan, you can't lop off chunks of timing all of a sudden, it's about whittling away seconds and seconds... BUT only with discipline in weight control, training and nutrition. having said, i also subscribe to one unconventional factor: the mind, because in the end, so much of running is about mind over matter. so, while physically addressing all other parameters, it must also start with belief!
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Permalink Reply by ashok on
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"spring in your feet"
"air in your lungs"
"mind over body"
put them together and you get a sub 40 :)
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Permalink Reply by Running Minds on
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ram, looking at your running records, you should be doing 10k in sub 30s :-) your 10k is faster when you are running full marathon and when you do just 10k, looks like you walk - that's the reason you taking 60+ mins.
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Running Minds said:
Thanks Zico, Milton, Ram, Ashok. agree with you all - age matters a lot. Majority of us in this group are disciplined else we wouldn't be running. Gone are those days one use to say, practice makes perfect, now are the days perfect practice makes perfect. I somehow feel, proper technical training including weights and nutrition makes lot of difference. Just having discipline of running every day will not take us beyond fitness.ram, looking at your running records, you should be doing 10k in sub 30s :-) your 10k is faster when you are running full marathon and when you do just 10k, looks like you walk - that's the reason you taking 60+ mins.
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Permalink Reply by Arvind on -
Murthy just stick to your schedule and keep trying. You are pretty consistently clocking 42s and 43s for your 10K but from now on the it is going to difficult to get improvements in minutes.
All the best
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Permalink Reply by milton frank on
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yeah well, going thru your timings and presuming you're still at a good running age, methinks a sub 40 is eminently gettable for you. all the best mate, just keep the faith.
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Thank you Milton. I know its very challening to reduce 2-3mins in 10k run. As we all know 43min for 10k it self is tough and difficult to repeat the same with our kind of practice and food habits. However, i was looking for a tip where some samll change in work out whhich makes difference. Since most of us dont do real technical training, only hope i have is, if at all we train under the guidance of some good coach, this sould be possible. But with out kind of life style i.,e go to office entire day and running couple of days in a week will be difficult. Any way, i will see what best can be done. Thanks once and good luck to you too.
milton frank said:yeah well, going thru your timings and presuming you're still at a good running age, methinks a sub 40 is eminently gettable for you. all the best mate, just keep the faith.
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