Running question

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  1. #1
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    Running question

    Last week i completed my first 10 mile race in a time of 80 mins 55 secs which i was very pleased with as i had set myself a target of 90 mins. I have entered another 10 miler in january and would obviously like to better my time. 8 min 5 secs was my average mile time and i know that i could push myself more but the question is especially to the other runners what do you think is feasable time wise without over doing it and completly burning myself out...??
    Male, 38 years old, 5ft 11", 187lbs
    Goals; 10k sub 46mins 10 mile sub 77 mins
    half marathon sub 120 mins

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    I don't know that anyone can give you a defenite number as far as how you can progress.

    Why not work on tempo runs and working on increasing your speed and intensity over shorter distances and trying to build on it?
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    Quote Originally Posted by P-funk View Post
    I don't know that anyone can give you a defenite number as far as how you can progress.

    Why not work on tempo runs and working on increasing your speed and intensity over shorter distances and trying to build on it?
    Agreed. I would mix long distance running with sprints and interval training. If one simply runs long distance to train for a long distance race, other than a marathon, then the body will only be used to the steady state that it trains within. Just like any workout you must keep it challenging.
    The key to any routine lies in your ability to abandon it for another.

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    Cheers guys, i have been going to the gym every other day and running on the treadmill mixing it up a little. Goal wise i would like to get under that elusive 8min mile, that will be my goal for the new year maybe just knocking off 10/20 secs off each mile....
    Male, 38 years old, 5ft 11", 187lbs
    Goals; 10k sub 46mins 10 mile sub 77 mins
    half marathon sub 120 mins

  5. #5
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    Quote Originally Posted by alwaysbelieve1 View Post
    Agreed. I would mix long distance running with sprints and interval training. If one simply runs long distance to train for a long distance race, other than a marathon, then the body will only be used to the steady state that it trains within. Just like any workout you must keep it challenging.
    These guys are right. How much time do you have? Increasing speed is first done by building a very strong aerobic base, which should be about 60-70% of your training, meaning longer distances but at a slower than race pace speed. Then about 8-10 weeks out you begin tempo and hill work to build speed and strength. With any endurance sport, even to build speed, more is more - meaning the more you run, the faster you're going to get. You had a great time for your first 10 miler, for your next one depending on how much time you have I'd set a goal of maybe 75-78 minutes.
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