Sub 42 minute 10k
32 watchers
Jan 2017
9:41pm, 19 Jan 2017
12,589 posts
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RichHL
So confirm it. 
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Jan 2017
1:02pm, 20 Jan 2017
143 posts
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Oscar the grouch
Training doesn't count so I have to wait until April for an outside, non-Parkrun (not a race after all) opportunity
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Jan 2017
1:30pm, 22 Jan 2017
170 posts
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deslauriers
Coming back after knee injury and, well, to be honest, running is what I do to be fit for other sports, so my training is far from optimal. Anyway, one long run (that's 8 miles for me, laughable I know), a tempo (four miles or three miles at 6:40ish and 6:30ish respectively) with steps/stairs instead of intervals (15x 150 steps; I'm fortunate enough to live near such a set) got me to 41:38 without being eyeballs out (I still have a dread of my knee giving way). I think the key run for me is the tempo; once you get close to 26 mins for 4 miles, you can be very confident of sub 42 10k. That is probably a very poor conversion for some of you as you run far more miles than I do per week, but it works for me. A few weeks prior to the 10k I ran 20:06 in a 5k which was the first race after my injury, so I ran conservatively, if that's possible in a 5k. I've learned the value of good form (arms not oscillating across the torso, back straight, regular stride) and negative splits. In fact, I used to be very sceptical of negative splits but there is a psychological lift at the end of the race when you are passing people or gaining on them. I think a 5k of 20:30 to 20:40 for most people means sub 42 is feasible. Good luck Oscar! |
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Jan 2017
5:22pm, 22 Jan 2017
144 posts
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Oscar the grouch
Thanks - interesting re the tempo runs. Definitely something to aim for
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Feb 2017
9:11am, 8 Feb 2017
154 posts
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Oscar the grouch
3 x 1 mile at 6.17 pace with 2.30-3 mins complete rest in between last night which was comfortably hard I would say. I could have done another mile at that pace I think but that wasn't what the session was about, it was about having the same mile split, which I achieved within 0.3 of a second so I am in the right area for sub 42 I think.
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Mar 2022
7:07am, 18 Mar 2022
13,754 posts
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chunkywizard
I’ve got Wokingham 10K on Sunday, the first 10K of the season and I’d like to get around 42 minutes. I’ve been trying to do intervals every week to make me stronger so fingers crossed. I did a session on Wednesday which I’ve just blogged and the signs are there if I have enough speed endurance. It’s gonna hurt, I just know it! fetcheveryone.com/blog/69441/2022/3/445990 |
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Mar 2022
8:08am, 18 Mar 2022
4,516 posts
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Oscar the Grouch
You've got this, CW
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Mar 2022
8:09am, 18 Mar 2022
13,756 posts
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chunkywizard
erm, maybe. I think 42 minutes is right on the edge of what is achievable. Is this where I give excuses about the course not being the quickest?
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Mar 2022
9:36am, 18 Mar 2022
4,518 posts
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Oscar the Grouch
You'll turn into Larks if you keep sandbagging!
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Mar 2022
9:40am, 18 Mar 2022
13,758 posts
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chunkywizard
Ha ha, please don't tar me with that brush! I just had a look at my 10K races over the last few years. I haven't broken 42mins since 2020 with my last one being 43:14 at Yately 10K last year. If only I could get back to 2019 form where I ran 39:27 - those were the days!
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