The Search For a Sub-38m 10k
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The Quest

Me running in the recent Lytchett 10

Me running in the recent Lytchett 10

OK search isn’t quite the right word. It’s not something I’m actually on a search for; I know where it is. It’s the other side of around 3-4 months hard training, following a very specific routine!

Looking at my race calendar, I have almost exactly six weeks until the next biggy which is the Bournemouth Bay 10k. The last 10k I ran was in 39:52 at the Boscombe 10k in November last year. I’m definitely a little less fit than I was then and think it will take at least two weeks to get back to where I was back in November. So that leaves 4 weeks to improve my fitness by enough to knock a whole minute off my PB! It’s not fun if it’s not hard!

Lots of Schedules

A quick search on Google brings up all manor of schedules for achieving a sub 38 10k:

1) Here’s a good one by ‘Run Midlesborough’

2) And another good one on the CoolRunning website

3) This is a good schedule By Run Britain to run 10k in under 40 minutes too

DIY Schedule Required!

But I know what I’m like with these rigid schedules, I just don’t stick to them. With two young children, a wife training for the London marathon and dark, unlit village streets in the evening I just have to do the best I can.

I know that I need to do more speed work and I also know that I need to up my mileage to around 40 miles per week, plus a hill session or two.

So here’s my own plan (I can let you know if it works or not  in 6 weeks!) Creating my own might not be scientific but at least it allows me to make the best use of the time I have available:

Week 1 – 16/2/14 (this week) = Around 32 miles inc swimming

Sunday – Long run 10 mile race
Monday – Break
Tuesday – Swimming, 1 hour/80 lengths ( 4 miles equiv)
Wednesday – Club night –5 miles with hills and intervals at 100% effort with warm up and cool down either side.
Thursday – Easy 7 miles
Friday3 miles
Saturday – Poole Parkrun 5k (3 miles)

Week 2 – 23/2/14 = 35 miles

Sunday – Long run 13 miles
Monday – Swimming, 1 hour 80 lengths (4 miles equiv)
Tuesday – Speed session. 5k (3 miles) broken down in to 400, 800 and 1k circuits with 2 min rests.
Wednesday – Club night – 5 miles with hills and intervals at 100% effort with warm up and cool down either side.
Thursday – Easy 7 miles
Friday – Rest
Saturday – Poole Parkrun 5k (3 miles)

Week 3 – 2/3/14 = 37 miles

Sunday – Long run 14 miles
Monday – Swimming, 1 hour 80 lengths (4 miles equiv)
Tuesday – Speed session. 5k (3 miles) broken down in to 400, 800 and 1k circuits with 2 min rests.
Wednesday – Club night – 5 miles with hills and intervals at 100% effort with warm up and cool down either side.
Thursday –  8 miles with 4 miles at 10k pace
Friday – Rest
Saturday – Poole Parkrun 5k (3 miles)

Weeks 4 and 5 as per week 3 pushing harder on speed, hill and Thurs session.

Week 6 as per week 3 with rest on Sat.

Here goes… wish me luck!

Rob Murray

Rob Murray

A 100%, bona fide running geek! Rob loves running, running gear, and doing races then writing about them!
Rob Murray
Author: Rob Murray

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