On a more general point, a 40 min 10k time for a woman is pretty good - a lot of fairly serious club runners would be aiming at that sort of time.
Indeed my mate's mom only manages them in the low to mid 40's....
Then again she is 65
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ways to improve running pace?
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Indeed my mate's mom only manages them in the low to mid 40's....
Then again she is 65 Posted 2 years ago # -
Run more and run with others who are a bit quicker than you - each week try to stay with your pacemaker as long as possible. Repeat
Posted 2 years ago # -
I managed 38.39 with 4 months of training last year with a vague plan that was
Sunday 15km steady run
Tuesday 2 miles intervals
Thursday more intervalsPosted 2 years ago # -
ok... lets see some 10k times. The last one I did I ran 45:35, This put me in position 24 out of 303 runners, that's the top 8%. The person who ran 40:19 was in 3rd position, top 1%. The first woman comes in 2 places behind me at 45:56.
This isn't really a hilly route, it's swinley forest, a bit of a twisty and undulating trail run. It was also a really hot day during the heat wave in June and I know road runs will be quicker but this shows that 40min is a little bit more than fairly quick.
results
http://www.racetimingsystems.com/public/results.aspx?raceid=813Posted 2 years ago # -
I did my first 10k last sunday, great yorkshire run, in 44:17. 372nd out of 7500 people apparently.
The winner did it in 28mins something.
Incidentally i really want to do one of those Saab Salomon Forest Trail 10Ks but next one is miles away
Posted 2 years ago # -
Last one I did was about 38:30 - as I said, that was with no intervals at all (but on the back of many years of training, including some fairly recent orienteering, which kind of works as fartlek). Winner did 34 something. That Swinley Forest race is quite clearly rather slower than a normal one.
Posted 2 years ago # -
aracer, yeh I know Swinley this year was a slower race, the heat and humidity that day was pretty intense, in the photos everyone looks really knackered.
Here's the results for the one I did last year at Highclere, a mixture of off road and on, but still quite a demanding route. I ran 41:52 and came 28th/418 runners - top 7%. The winner runs 35:41 and the first 40min is position 18, two seconds in front of the first woman.
You are a very quick runner, all Im saying is that not many people are as quick, 40mins is a blimmin' damn good achievement for anyone - it doesn't happen easily.
highclere 2008 10k
http://www.geocities.com/newburyac/Highclere_overall_2008.htmKev
Posted 2 years ago # -
Just thought: here's a great way to improve your times - lose weight. Some good articles on optimum weight/height for different distances by Frank Shorter on the Serpies website:
http://www.serpentine.org.uk/pages/advice_frank01.html
and here
Posted 2 years ago # -
I'll take a look at those... for the record at the moment I weigh about 57kg and Im 5'4".... if I get any smaller no one will be able to see me.
Kev
Posted 2 years ago # -
...so according to that I should weigh 59kg... I can't get any lighter.
Posted 2 years ago # -
even if my scales are inaccurate which I think they might be, I certainly don't weigh any more than 59-60kg which puts me right on the mark.
Posted 2 years ago # -
I'm the healthy amount for a non-active person (5'6", 65 kg)
My last 10 km was 36min and change so i might be able to run something respectable if i laid off the pies.
Posted 2 years ago # -
I expect my weight will drop a bit when I start training for a half marathon which I've got in mind but I'm not really happy about it - losing weight that is, but I want to up my running distance more so it's bound to happen.
Kev
Posted 2 years ago #
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