sub 40minute 10k

In article said:

right folks, i want to know what sort of weekly maintenance milage and training would get me a sub
40minute 10k?

It depends.

How long have you been running for ? How many miles a week did you average over the last month ? How
many miles a week did you average over the last three months ? What times have you run the 10k (or
other distances) in, and when ? Are your times improving, or do you have some evidence (interval
workouts for example) that you're improving ?

Quoted message said:

I know that everybody is different and has different time available i can manage an 1hr 20mins
five days a week and at the moment run approx 20miles a week.

So you have time for 400 minutes per week -- that would be about 40 miles. So there's room for
improvement.

If you do increase your milage to 40 miles/week, your 10k times will probably improve. But the
approach you take to increasing milage depends on your training history, which you did not post.

Quoted message said:

would it be best to repeat 10k training schedules till the goal is achieved?

Yes. Depending on how long-term you are thinking, you may want to look at Daniels' Running Formula.
It has 24 week training plans.

Quoted message said:

or should i maintain a fixed weekly mileage with intervals hills so on until i can beat the time?

Are you doing speed work currently ? Have you done any speed work previously ? How close are you to
a 40 minute 10k ?

These are questions that need to be addressed. If you're already close to a 40 minute 10k, then
maybe a bit of speed work will make the difference. If you're a long way out, then you should use a
longer term plan (like Daniels) which consists of a steady milage buildup, followed by the
introduction of escalating speed work, followed by a milage reduction and pre-race sharpening.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

(James) said:

right folks, i want to know what sort of weekly maintenance milage and training would get me a sub
40minute 10k? I know that everybody is different and has different time available i can manage an
1hr 20mins five days a week and at the moment run approx 20miles a week. would it be best to repeat
10k training schedules till the goal is achieved? or should i maintain a fixed weekly mileage with
intervals hills so on until i can beat the time? Regards James

That all depends upon a number of factors, particularly age, natural ability, fitness level, etc. If
you're young, wth a lot of natural ability then it can be done on 20 miles a week. I know because
i've done it. But if your in your late 30s or older, doing a 40 minute 10K on 20 miles a week would
bit a bit difficult.

Hills are always a good aerobic workout. Hill repeats are better. Make sure you do a weekly long run
of 10 miles or more. Don't forget invteval workouts on the track of 400 or 800 meter repeats. They
come in real handy mentally during the last fourth of your 10K race.

"James" <[email hidden]> wrote in message

Quoted message said:

right folks, i want to know what sort of weekly maintenance milage and training would get me a sub
40minute 10k? I know that everybody is different and has different time available i can manage an
1hr 20mins five days a week and at the moment run approx 20miles a week. would it be best to
repeat 10k training schedules till the goal is achieved? or should i maintain a fixed weekly
mileage with intervals hills so on until i can beat the time? Regards James

You left out crucial info. What is you best recent 5k, 8k, or 5 mile time on a properly measured
course? It's impossible to help without knowing this. If you are sitting at about 20:16 or something
for 5k right now, my advice to you would be a lot different than if you ran a 27:55 at the local
downtown dash 5k last weekend.

cheers,
--
David (in Hamilton, ON) www.allfalldown.org

Further to your responses, some more detail.

Am 26. Aim is to do as much as possible on as little training as possible. Casually running On and
off 9 years, have done best of less than 6min per mile 5 years ago very approx but after doing lots
of weeks of intervals. 16miles a week for the last seven weeks although had a week off past as
muscle pain. (aspiring to get a regular 20) Last three months average would probably be 10 miles a
week had a break after marathon. Ran Aberdeen 10k (2002) in 48 mins, while knee injured after 3
training runs (did it for charidee mate - smashy voice) Ran Aberdeen 10k in 47:55 on 25th May 2003
(during lots of weekly miles) Ran Dunfermline half marathon in 1:48 on June 1st 2003 Ran Edinburgh
marathon in 4:14 on June 15th 2003 Followed own plan from February 2003 (walked for 20mins, 2 every
mile after half way, although was definitely under trained for this, to my credit overcame knee
problem during training) So really the only regular regime has been this year At the moment can do 8
of 500m in 02:00 (flat) have a convenient section of 500m. Have been doing intervals and hill
sprints more recently but has led to need for a week off.(i suspect) Have a 10k on January 2nd 2004
to benchmark, another one on 7th March and then the Aberdeen 10k in end of May. For this I could
follow three training plans but is this any better than an average mileage of x miles? I suppose the
main reason for asking for guidance is that while there is lots of advice about how to train for an
‘event' there doesn't seem to be anything about maintenance running e.g. Will intervals/hills (once
a week and varying distance to prevent staleness) allow continued improvement over the course of a
year? Should I do speed work/hills three weeks out of four? Should I do Week 1 8 x 400m or 10 of
2min balls out, 2mins easy Week 2 4 x 800m Week 3 3 x 1200m Week 4 rest Repeat Ad infinitum till
goal is reached? Should I do speed work every week for three months and take a month off. I don't
mind about the length of time it takes as long as I can get a rough idea. If it is not essential to
run higher mileage weeks then i would rather avoid it but temporary increases would be acceptable
i.e. for eight weeks or so.

Ideally what I want to do is get faster over the shorter distance then gradually add miles in
training to go up the events till I get to the Comrades marathon in sub 07:30 (although the downhill
is ‘harder' I want to do the uphill one.). Then I'll jack it all in, get myself a belly from the
stores and tell stories of how great I was.

Regards James

In article said:

Further to your responses, some more detail.

Am 26. Aim is to do as much as possible on as little training as possible.

Could be a good or bad thing, depending on what "as little training as possible" means. If it means
that you want to train extremely hard on low milage, it's not a great idea.

Quoted message said:

16miles a week for the last seven weeks although had a week off past as muscle pain. (aspiring to
get a regular 20)

It's odd that such a low milage should cause what seem to be persistent overtraining symptoms in
someone who appears to be a fairly gifted runner.

What pace do you run your training runs at ? Based on your current race performances, you should be
training at a pretty slow pace -- 9 to 10 minutes per mile.

[snip]

Quoted message said:

So really the only regular regime has been this year At the moment can do 8 of 500m in 02:00
(flat) have a convenient section of 500m.

That's essentially anaerobic work. For 10k performance, more emphasis should be on endurance --
longer repeats, and shorter rests. 4x1000m would be a better workout (for example, you could use
out-and-back in your 500m course, and jog 500m for rests).

Quoted message said:

Have been doing intervals and hill sprints more recently but has led to need for a week off.(i
suspect)

It's important to ease into speed work gently. Start with once a week, and slow down the pace of the
intervals. You could start with doing intervals at about LT, which would be close to your previous
10k race pace, for example.

Quoted message said:

I suppose the main reason for asking for guidance is that while there is lots of advice about how
to train for an ‘event' there doesn't seem to be anything about maintenance running e.g.

Maintenance running is very simple. You maintain a consistent base of milage, and do a long run
each week. The long run doesn't need to be like a marathoners long run, it should be about 25% of
weekly milage.

Quoted message said:

Will intervals/hills (once a week and varying distance to prevent staleness) allow continued
improvement over the course of a year?

I don't think you even have to do intervals consistently year round. Better to spend the off-season
maintaining or building your base.

Quoted message said:

Should I do speed work/hills three weeks out of four?

One rule of thumb for VO2 max repeats is 3-5 minutes. So 800-1200m would be a good distance for you.

Quoted message said:

Should I do speed work every week for three months and take a month off.

Smarter, not harder. Consistent training beats hard training.

Quoted message said:

If it is not essential to run higher mileage weeks then i would rather avoid it but temporary
increases would be acceptable

Its ill-advised IMO to attempt a high volume of speed work on low milage.

Having said that, the milage you've done so far -- 20 miles per week -- will actually go quite a
long way, if you can maintain it consistently, which means that you need to avoid getting injured.

So I think a huge part of your plan should be just maintaining a consistent 20 miles a week for 3
months or so. If you build speed on top of a base like that, you will see a huge improvement in
times. Your prior training is too inconsistent to be worth a great deal.

Quoted message said:

i.e. for eight weeks or so.

Ideally what I want to do is get faster over the shorter distance then gradually add miles in
training to go up the events till I get to the

Sounds like a good enough plan. But you're better off building a training base before speed work,
even if you race short distances first.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

I may be reading this wrong, but you run for 80min/day 5x/week and are covering a total of 20 miles?
That is really slow (400min/20miles = 20
min/mile).

"James" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

right folks, i want to know what sort of weekly maintenance milage and training would get me a sub
40minute 10k? I know that everybody is different and has different time available i can manage an
1hr 20mins five days a week and at the moment run approx 20miles a week. would it be best to
repeat 10k training schedules till the goal is achieved? or should i maintain a fixed weekly
mileage with intervals hills so on until i can beat the time? Regards James

I am not there anymore due to a number of things, the latest being knee surgery. Did 3 sets of 1
mile today. Felt good.

I didn't crack the 40 minute 10K until I started doing a long run once per week. The long run was
well below race pace just to keep it in perspective. It all boiled down to endurance. I don't think
that you have to get too fancy.

TK "Donovan Rebbechi" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

In article said:

Further to your responses, some more detail.

Am 26. Aim is to do as much as possible on as little training as possible.

Could be a good or bad thing, depending on what "as little training as possible" means. If it
means that you want to train extremely hard on low milage, it's not a great idea.

Quoted message said:

16miles a week for the last seven weeks although had a week off past as muscle pain. (aspiring
to get a regular 20)

It's odd that such a low milage should cause what seem to be persistent overtraining symptoms in
someone who appears to be a fairly gifted runner.

What pace do you run your training runs at ? Based on your current race performances, you should
be training at a pretty slow pace -- 9 to 10 minutes per mile.

[snip]

Quoted message said:

So really the only regular regime has been this year At the moment can do 8 of 500m in 02:00
(flat) have a convenient section of 500m.

That's essentially anaerobic work. For 10k performance, more emphasis

should

Quoted message said:

be on endurance -- longer repeats, and shorter rests. 4x1000m would be a

better

Quoted message said:

workout (for example, you could use out-and-back in your 500m course, and

jog

Quoted message said:

500m for rests).

Quoted message said:

Have been doing intervals and hill sprints more recently but has led to need for a week off.(i
suspect)

It's important to ease into speed work gently. Start with once a week, and slow down the pace of
the intervals. You could start with doing intervals

at

Quoted message said:

about LT, which would be close to your previous 10k race pace, for

example.

Quoted message said:

Quoted message said:

I suppose the main reason for asking for guidance is that while there is lots of advice about
how to train for an 'event' there doesn't seem to be anything about maintenance running e.g.

Maintenance running is very simple. You maintain a consistent base of

milage,

Quoted message said:

and do a long run each week. The long run doesn't need to be like a

marathoners

Quoted message said:

long run, it should be about 25% of weekly milage.

Quoted message said:

Will intervals/hills (once a week and varying distance to prevent staleness) allow continued
improvement over the course of a year?

I don't think you even have to do intervals consistently year round.

Better to

Quoted message said:

spend the off-season maintaining or building your base.

Quoted message said:

Should I do speed work/hills three weeks out of four?

One rule of thumb for VO2 max repeats is 3-5 minutes. So 800-1200m would

be

Quoted message said:

a good distance for you.

Quoted message said:

Should I do speed work every week for three months and take a month off.

Smarter, not harder. Consistent training beats hard training.

Quoted message said:

If it is not essential to run higher mileage weeks then i would rather avoid it but temporary
increases would be acceptable

Its ill-advised IMO to attempt a high volume of speed work on low milage.

Having said that, the milage you've done so far -- 20 miles per week --

will

Quoted message said:

actually go quite a long way, if you can maintain it consistently, which

means

Quoted message said:

that you need to avoid getting injured.

So I think a huge part of your plan should be just maintaining a

consistent

Quoted message said:

20 miles a week for 3 months or so. If you build speed on top of a base

like

Quoted message said:

that, you will see a huge improvement in times. Your prior training is

too

Quoted message said:

inconsistent to be worth a great deal.

Quoted message said:

i.e. for eight weeks or so.

Ideally what I want to do is get faster over the shorter distance then gradually add miles in
training to go up the events till I get to the

Sounds like a good enough plan. But you're better off building a training base before speed work,
even if you race short distances first.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

In article said:

I may be reading this wrong, but you run for 80min/day 5x/week and are covering a total of 20
miles? That is really slow (400min/20miles = 20
min/mile).

I took it to mean that this is the amount of time he has to spend on running-- he should be able to
get 40mpw out of that amount of time even at his current pace.

However, I think he should see what he can do on a consistent 20mpw first -- I bet he could
substantially improve his times even on this milage if it's maintained consistently for 3
months or so.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

Donovan Rebbechi said:

In article said:

I may be reading this wrong, but you run for 80min/day 5x/week and are covering a total of 20
miles? That is really slow (400min/20miles = 20
min/mile).

I took it to mean that this is the amount of time he has to spend on running-- he should be able
to get 40mpw out of that amount of time even at his current pace.

However, I think he should see what he can do on a consistent 20mpw first -- I bet he could
substantially improve his times even on this milage if it's maintained consistently for 3
months or so.

20, going once, do I hear 25?

Or, to be slightly more verbose, I think he'd have an easier time achieving his goal, with less
chance of injury, and with a better investment towards his long-term marathon goal if he took it up
to 25mpw on average.

Less hard speedwork, mostly easy and threshold runs and a weekly long run, should be able to get him
to a 40min 10k with no problems whatsoever, and will further the development of the energy systems
he needs for those future marathon goals. And 25mpw is low enough that (in the absense of a ton of
hard speedwork) it's very low risk for an experienced runner. 40 minutes isn't that hard to do with
consistent aerobic training.

(I think that the "long term marathon training" goal and the "minimal mileage" goals are necessarily
conflicting, though, so it's completely up to the original poster how to resolve that.)

-Dave

--
work: dga - at - lcs.mit.edu me: angio - at - pobox.com MIT Laboratory for Computer Science
angio.netangio.netOpen ↗ (note that my reply-to address is vaguely despammed...) bulk emailers: I do
not accept unsolicited email. Do not mail me.

In article said:

Donovan Rebbechi said:

bet he could substantially improve his times even on this milage if it's maintained consistently
for 3 months or so.

20, going once, do I hear 25?

Or, to be slightly more verbose, I think he'd have an easier time achieving his goal, with less
chance of injury, and with a better investment towards his long-term marathon goal if he took it
up to 25mpw on average.

Yeah, I agree with this. I think the important point here is that consistent milage and more
emphasis on aerobic fitness is desirable. A buildup to 25mpw over 9 weeks via something like:

Week 1-3: 4/3/4/3/6 (20 miles) Week 4-5: 4/3/4/3/8 (22 miles) Week 6-9: 4/4/4/4/9 (25 miles) Week
7-12: 4/4/4/4/9 same as weeks 6-9.

seems appropriate. On weeks where there is a 10k race, he could work it in by cutting out the long
run on that weekend for a slightly lower milage that week.

One of the 4 mile days could be made up of either 4x1000m at LT pace + warmup + cooldown, or a 3
mile tempo run + warmup + cooldown.

By the end of those 12 weeks, he should be somewhat faster than he is now. I don't think it even
makes that much sense to set concrete goals -- he will probably improve quickly enough that it will
be hard to predict his times, after 8-12 weeks.

Quoted message said:

(I think that the "long term marathon training" goal and the "minimal mileage" goals are
necessarily conflicting, though, so it's completely up to the original poster how to
resolve that.)

If he has 400 min each week for training, that should be enough for maintenance (as opposed to peak)
milage. I think he wants to do an ultra though (the Comrades "marathon" is somewhat longer than 26.2
miles). I don't know what ultra runners do milage-wise.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

Donovan Rebbechi said:

In article said:

Donovan Rebbechi said:

bet he could substantially improve his times even on this milage if it's maintained consistently
for 3 months or so.

20, going once, do I hear 25?

Or, to be slightly more verbose, I think he'd have an easier time achieving his goal, with less
chance of injury, and with a better investment towards his long-term marathon goal if he took it
up to 25mpw on average.

Yeah, I agree with this. I think the important point here is that consistent milage and more
emphasis on aerobic fitness is desirable. A buildup to 25mpw over 9 weeks via something like:

Week 1-3: 4/3/4/3/6 (20 miles) Week 4-5: 4/3/4/3/8 (22 miles) Week 6-9: 4/4/4/4/9 (25 miles) Week
7-12: 4/4/4/4/9 same as weeks 6-9.

seems appropriate. On weeks where there is a 10k race, he could work it in by cutting out the long
run on that weekend for a slightly lower milage that week.

Yeah. I'm a fan of working in an easy week now and then, so might do something like:

3/5/3/5/10 (26miles)
3/5/3/5/10 (27miles)
3/5/3/5 (11miles, easy week) <repeat>

after building up to it, of course. Don't know that an easy week is really necessary at only 25mpw,
but I usually like the variation. ;-)

Quoted message said:

One of the 4 mile days could be made up of either 4x1000m at LT pace + warmup + cooldown, or a 3
mile tempo run + warmup + cooldown.

Yeah, exactly what I had in mind.

Quoted message said:

By the end of those 12 weeks, he should be somewhat faster than he is now. I don't think it even
makes that much sense to set concrete goals -- he will probably improve quickly enough that it
will be hard to predict his times, after 8-12 weeks.

Yup.

Quoted message said:

Quoted message said:

(I think that the "long term marathon training" goal and the "minimal mileage" goals are
necessarily conflicting, though, so it's completely up to the original poster how to
resolve that.)

If he has 400 min each week for training, that should be enough for maintenance (as opposed to
peak) milage. I think he wants to do an ultra though (the Comrades "marathon" is somewhat longer
than 26.2 miles). I don't know what ultra runners do milage-wise.

400 minutes should be enough for a decent bit of training. If that's 400 actual exercise minutes,
that's at least 45mpw if he's running a 40 minute 10k. That's not ultra miles, but it's certainly
enough for a half marathon.

-Dave

--
work: dga - at - lcs.mit.edu me: angio - at - pobox.com MIT Laboratory for Computer Science
angio.netangio.netOpen ↗ (note that my reply-to address is vaguely despammed...) bulk emailers: I do
not accept unsolicited email. Do not mail me.

Donovan and Dave and Others, Once again you prove that if you want to know something ask someone who
is passionate and they take the trouble to let you know in great detail. Thank you very much for
your responses they have been useful and informative. i thought i would respond to some comments
you've made earlier. i got the "do as much as possible on as little as possible" from noakes' lore
of running. i think it was the beginning running section. seemed to make sense, i don't follow the
idea that running degenerates the knees but keeping off on them can't hurt whilst modest training
and aiming for running goals on as little training as possible makes for a more balanced life. I
don't think that i am naturally gifted, taken as sincere but may be casm, i am however a little
determined (i learned to swim a mile of front crawl from previously two lengths max in less than
three months) and i also have done a fair amount of swimming and cycling training along the way and
perhaps overlooked as being significant by myself. The training time detailed was that available to
me generally including stretching of 15mins. The comrades wouldn't be for years n years n years yet
i think i would require a lifestyle letting me do 40miles a week for a year but that is later. 20mpw
was really an arbitrary selection and 25mpw doesn't seem too far above what i had intended. to be
conservative my training is with an polar HRM. Est max 187 RHR 50 and as an experiment had decided
to follow hrm guides in runners world normal 100-200BPM for hills and intervals easy 138-150 average
10:24 per mile approx recovery runs after hard days inc intervals moderate 150-165 average 09:30 per
mile (between 08:40 and 10:05 per
mile)hard runs 165-190 average 08:16 per mile (one pace for 3-6miles.) Last best effort mile was
07:30 It would appear that i have overshot the training mark and will be taking a further week
off to try and alleviate this knee pain. this time i shall reduce the cycling and increase the
swimming. assuming i heal properly i shall do 10mpw, 13mpw, 15mpw for a month, then 10% a month
up to 25ish (subject to review, it'll take nearly a year (sigh)). if i keep that up for 6months
i can see were i am at. all assuming i can keep my enthusiasm/frustration in check, but i'd
rather not be injured. Thanks and Regards James

In article said:

I don't think that i am naturally gifted, taken as sincere but may be casm,

Was sincere, I thought you'd said somewhere that you ran some fast times when you were younger, but
if I've got you confused with someone else ... then never mind.

Either way, consistent training with a moderate approach will be key to realising your potential,
and keeping milage down in the 20-25 range will actually do quite a lot of good.

Using a heart rate monitor in training is a good idea.

It's good to be cautious, but your planned training buildup sounds positively painful. If you've
been running on and off for the last year or so, you could probably afford to start with 15mpw with
a 12 week buildup to 20mpw, then another 12 week buildup to 25mpw. I wouldn't bother with speed work
until you've built up to 20mpw -- not doing speed work will make it easier to do the milage buildup.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

Donovan Rebbechi <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

In article said:

I don't think that i am naturally gifted, taken as sincere but may be casm,

Was sincere, I thought you'd said somewhere that you ran some fast times when you were younger,
but if I've got you confused with someone else ... then never mind.

nope no one else, a little sarcasm wouldn't have been bad i don't know how arrogant i may sound.

Quoted message said:

Either way, consistent training with a moderate approach will be key to realising your potential,
and keeping milage down in the 20-25 range will actually do quite a lot of good.

Using a heart rate monitor in training is a good idea.

It's good to be cautious, but your planned training buildup sounds positively painful. If you've
been running on and off for the last year or so, you could probably afford to start with 15mpw
with a 12 week buildup to 20mpw, then another 12 week buildup to 25mpw. I wouldn't bother with
speed work until you've built up to 20mpw -- not doing speed work will make it easier to do the
milage buildup.

When i started the training proper at the start of october i had read the training guidelines
incorrectly and was doing mostly tediously slow 'easy' with an occasional moderate and hard runs.
then i reread what was wrote and found i should be doing most of it in the moderate zone. i then
took the new heart rate level and previous mileage and thought hey should i be running hills as
well. not sprints but made more of an effort to go up and down in the course of normal runs with
still the occasional hard sesh. i did think about just keeping it in the moderate zone and seeing
what happens but i got greedy. anyway i will review the next run on the basis of the last, i would
only technically be detrained by one week requiring two to build up to previous level however just
to be safe i'll do the uber tedious route. have you been to the site www.pponline.co.uk very
informative Regards James

In article said:

Donovan Rebbechi <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

In article <[email hidden]>, James wrote:

what was wrote and found i should be doing most of it in the moderate zone.

The "moderate zone" looks good to me. Good luck and be sure to come back and post race reports.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

(James) said:

right folks, i want to know what sort of weekly maintenance milage and training would get me a sub
40minute 10k? I know that everybody is different and has different time available i can manage an
1hr 20mins five days a week and at the moment run approx 20miles a week. would it be best to repeat
10k training schedules till the goal is achieved? or should i maintain a fixed weekly mileage with
intervals hills so on until i can beat the time? Regards James

I get to a sub 40 minute 10k when doing a weekly 10k race. In the off season just do speedwork, hill
work and long distance run, with a few 10k races.

[email hidden] (James) wrote in :"]news:[email hidden]:

Quoted message said:

right folks, i want to know what sort of weekly maintenance milage and training would get me a sub
40minute 10k? I know that everybody is different and has different time available i can manage an
1hr 20mins five days a week and at the moment run approx 20miles a week. would it be best to
repeat 10k training schedules till the goal is achieved? or should i maintain a fixed weekly
mileage with intervals hills so on until i can beat the time?

How many days per week are you running now? What is the distance of your longest weekly run?

-Phil

This routine worked for me: I ran with a group at lunch. We would do from 3 to 6 miles on various
types of terrain at various paces. Then I put in a long slow distance run on the weekend (1-1.5
hours). It was the distance training that gave me the sub-40 10K.

"runner" <[email hidden]> wrote in message news:byqxb.18102$_h.4918@lakeread02...

Quoted message said:

(James) said:

right folks, i want to know what sort of weekly maintenance milage and training would get me a
sub 40minute 10k? I know that everybody is different and has different time available i can
manage an 1hr 20mins five days a week and at the moment run approx 20miles a week. would it be
best to repeat 10k training schedules till the goal is achieved? or should i maintain a fixed
weekly mileage with intervals hills so on until i can beat the time? Regards James

I get to a sub 40 minute 10k when doing a weekly 10k race. In the off season just do speedwork,
hill work and long distance run, with a few 10k races.