10k - need help

[RayOfSunshine]

My goal is to do a sub 40' 10k in 2018. Any recommendations on a plan, training schedule, etc?

Background
I'm currently on week 16 of the BPP. My cardio & overall fitness level are still poor, but they have been improving significantly. I've kept track of my 10k progress since buying my C2 in 11/2017. I'm still a long way off a sub 40', so I will focus on it after the BPP (unless there's strong advice to abandon it for another plan).

[Dangerscouse]

I would love to offer advice but I haven't got a clue about plans as I have never followed one, but I would guess doing 2 x 5k and 4 x 2.5k intervals will be beneficial, especially if they are all faster than your target pace.

Your fitness is improving rapidly so I think there are some gains to be had with getting your head in the right place to battle through the tough moments.

I always break a 10k down into percentages. When you get to 5km keep reminding yourself that you have done more than you need to do. When it feels like you can't carry on think about why you started and the great feeling you will get when you reach your target. If you push through you will get a second wind. Use a repeating mantra to distract you from your pain; I found "I Can, I Will, I Must" very helpful. It sounds cheesy but it works especially when you hit a rough patch

[jackarabit]

Ray, BPP appears to have smiled upon you so advise continuing to dance with who brung ya for the balance of the 24 weeks. Only 2 more months. Why leave a third of the plan’s potential on the table? Ratcheting volume above 10k in the dailies should make it just another “can do” distance and less of a bother for the “must do” central governor.

How about adding 3x3k on short rest to Stu’s prescription for overspeed endurance? And nothing better for will power stimulation than reps on the redline.

[mitchel674]

Ray, I've been closely following your progress through the BPP as your times have been similar to my own over the past 8 months. I'm all for having goals, but I wonder about the sub 40 minute 10k. The two minutes you need to shave off are huge. Perhaps focus on a sub 20 minute 5k first. I think that target is attainable given your excellent progress on your 10k times.

[david.kula]

Reading your signature and post - you have lost 30lbs - that is outstanding. Congratulations.

You are making great progress on your times as well and your pace continues to improve - you will definitely get there.

I would stick with what you are doing given the results. Nice job!

[hjs]

You could advance to the 5k plan from Pete.

In general, do enough longer work and some stuff below 2.00 pace. Build a strong stroke, so for longer aerobic sessions keep the rate low.

For faster session, use free rate, and rate up if possible.

[RayOfSunshine]

Thanks everyone. I will finish the final 8 weeks of the PP. Then, I will do a 5k TT just to see where I stand. I will test out a plan (3 weeks) based on the feedback I received here. Bolded sessions would be max effort. I have a while to work on this, but I thought I'd throw out my idea for suggested modifications. Are the rest periods too long? Should I have more restricted rows? Other?

Week 1
Monday 12k SS
Tuesday 2x5k 5r
Wednesday 30' r18
Thursday Rest
Friday 1 hour r20
Saturday Hike
Sunday 4x2.5k 4r

Week 2
Monday 1 hour SS
Tuesday 3x3k 3r
Wednesday 12x500m 1R
Thursday Rest
Friday 2x5k 5r
Saturday 12k hard
Sunday Hike

Week 3
Monday 12k SS
Tuesday 4x2.5k 4r
Wednesday 5x1.5k 3r
Thursday Rest
Friday 3x3k 3r
Saturday 1 hour hard
Sunday Hike

[jbhop5857]

Good Day,
I have also found that there are many Running plans at the 10k distance that you might check into. In general runners allow for more rest periods as there is the pounding on the ground and may be a good transition for that length.

David

[Dangerscouse]

Good Day,
I have also found that there are many Running plans at the 10k distance that you might check into. In general runners allow for more rest periods as there is the pounding on the ground and may be a good transition for that length.

David

Hey David, good to have you back. How are the injuries now? All recovered?

[jbhop5857]

Thanks Danger - Yep, I am 100%. Tried a couple months ago, but started too hard and needed more recovery. Have eased into it for about 3 weeks now and ready to start going harder......

David