https://www.time-to-run.com/forums/ Tue, 05 May 2026 16:42:00 +0000 MyBB https://www.time-to-run.com/forums/Thread-Goal-to-Improve-Parkrun Thu, 04 Dec 2025 10:43:59 +0000 TheEd]]> https://www.time-to-run.com/forums/Thread-Goal-to-Improve-Parkrun
keep the text short for now and we continue]]>
keep the text short for now and we continue]]> https://www.time-to-run.com/forums/Thread-Parkrun-Improve Wed, 12 Nov 2025 09:22:16 +0000 NeilJ]]> https://www.time-to-run.com/forums/Thread-Parkrun-Improve
At 54 I was forced to have a minor knee op and was told by an extremely anti running Orthopod that I would never run again and if I did, I would end up having to undergo a knee replacement by him. This was truly devestating news that I took to heart. Then Covid hit and we all went into lockdown which provided a great time for reflection. As I live on a gated estate I was able to at least run around my immediate neighbourhood which I started doing, with no ill effect to my knee. Post Covid I got back to running my local Parkrun and commited to running three times a week with my longest run a slow 10K. I have used the Parkrun as a relative gage of where I have been at over the past 5 years and fluctuate around the 25 minute mark without any further improvement. 

Even as an old fart with a fairly overused musculo skeletal system I believe that realistically I can get my 5K time down to under 23 minutes which is the goal. I do however require some advice and technical training on how to go about getting there. I look forward to the journey that we all undertake together as masters runners, in attempting to achieve our seperate and individual goals together.]]>
At 54 I was forced to have a minor knee op and was told by an extremely anti running Orthopod that I would never run again and if I did, I would end up having to undergo a knee replacement by him. This was truly devestating news that I took to heart. Then Covid hit and we all went into lockdown which provided a great time for reflection. As I live on a gated estate I was able to at least run around my immediate neighbourhood which I started doing, with no ill effect to my knee. Post Covid I got back to running my local Parkrun and commited to running three times a week with my longest run a slow 10K. I have used the Parkrun as a relative gage of where I have been at over the past 5 years and fluctuate around the 25 minute mark without any further improvement. 

Even as an old fart with a fairly overused musculo skeletal system I believe that realistically I can get my 5K time down to under 23 minutes which is the goal. I do however require some advice and technical training on how to go about getting there. I look forward to the journey that we all undertake together as masters runners, in attempting to achieve our seperate and individual goals together.]]> https://www.time-to-run.com/forums/Thread-Yes-please Mon, 03 Nov 2025 07:02:28 +0000 phil]]> https://www.time-to-run.com/forums/Thread-Yes-please . Born in June 1964 which makes me 61 years old. Have always been active, mostly running for the past 45 years. Ran 2 Comrades Marathons in 1990 (7.58) and 1995 (7.34). For the past 15 or so years focused more on trail runs, which I thoroughly enjoy and prefer. I ran a 5k in 22.30 earlier this year and would love to be able to get close to 45min for a 10k road race again.

I tried the 10k 45min time-to-run program but I get injured and then fail to continue or complete the program, which leaves me frustrated. I miss a session and then try to make it up and get injured. One would think after so many years running that I know this (and I do) but I never practice what I preach.

So Gavin...yes please, I need help...

I had 4 weeks break after a disastrous 20km trail run end of September, and are currently only in my 2nd week of easy running (25km per week)

Hope you can help Gavin.]]> . Born in June 1964 which makes me 61 years old. Have always been active, mostly running for the past 45 years. Ran 2 Comrades Marathons in 1990 (7.58) and 1995 (7.34). For the past 15 or so years focused more on trail runs, which I thoroughly enjoy and prefer. I ran a 5k in 22.30 earlier this year and would love to be able to get close to 45min for a 10k road race again.

I tried the 10k 45min time-to-run program but I get injured and then fail to continue or complete the program, which leaves me frustrated. I miss a session and then try to make it up and get injured. One would think after so many years running that I know this (and I do) but I never practice what I preach.

So Gavin...yes please, I need help...

I had 4 weeks break after a disastrous 20km trail run end of September, and are currently only in my 2nd week of easy running (25km per week)

Hope you can help Gavin.]]> https://www.time-to-run.com/forums/Thread-How-it-all-began Fri, 31 Oct 2025 15:00:53 +0000 Aurora]]> https://www.time-to-run.com/forums/Thread-How-it-all-began
I was drawn into the excitement of the set up at the stadium where we collected her race pack and the comradery was incredible. People gathering from all over the world with one united aim.

Shortly after the event I signed up for the Peace Run which formed the first day of the Cape Town marathon.

My criteria were: 1) purchase decent shoes, (I'm not of the age, 58 to encourage injury) 2) purchase Garmin so that we have some idea of progress.

As I was travelling in May I decided not to encourage a stop start process, so I moved out of the comfi bed in the early hours (it wasn't that bad I am generally a good walker) to the pavement in June.
Gradually, I have managed to increase my distance and speed and achieved my 10km race in October. 

I had thought once this goal was achieved I'd be done with this running "thing" but I am really enjoying it.

However, this has been a hit or miss process.  I am seeking guidance on a better training strategy to increase my strength, endurance and speed.  In saying that though I would like to enjoy a social run and also be able to challenge the clock when required.

Looking forward to this challenge and having better awareness of what can be achieved.

]]>
I was drawn into the excitement of the set up at the stadium where we collected her race pack and the comradery was incredible. People gathering from all over the world with one united aim.

Shortly after the event I signed up for the Peace Run which formed the first day of the Cape Town marathon.

My criteria were: 1) purchase decent shoes, (I'm not of the age, 58 to encourage injury) 2) purchase Garmin so that we have some idea of progress.

As I was travelling in May I decided not to encourage a stop start process, so I moved out of the comfi bed in the early hours (it wasn't that bad I am generally a good walker) to the pavement in June.
Gradually, I have managed to increase my distance and speed and achieved my 10km race in October. 

I had thought once this goal was achieved I'd be done with this running "thing" but I am really enjoying it.

However, this has been a hit or miss process.  I am seeking guidance on a better training strategy to increase my strength, endurance and speed.  In saying that though I would like to enjoy a social run and also be able to challenge the clock when required.

Looking forward to this challenge and having better awareness of what can be achieved.

]]> https://www.time-to-run.com/forums/Thread-Giving-it-a-Go Thu, 30 Oct 2025 13:52:27 +0000 PaulJ]]> https://www.time-to-run.com/forums/Thread-Giving-it-a-Go
So why change? Well, there is no burning platform for me to improve my running, but I think it might be fun. I currently round 5km in around 30 mins and I would like to get this closer to 25 mins (but I am not sure I will ever break 25 mins and strangely enough I am not getting any younger!) and I would be keen to do 10 km in less than 60 mins and possibly under 55 mins. After more than 40 years of running, it would be nice to feel that I have a better understanding of it and can do a reasonable time for my age. I will be doing a bit of pilates and yoga as well as running (and of course tennis!) since my underlying goal is staying fit and healthy, but lets give it a go and see what the Ed can do for me!]]>
So why change? Well, there is no burning platform for me to improve my running, but I think it might be fun. I currently round 5km in around 30 mins and I would like to get this closer to 25 mins (but I am not sure I will ever break 25 mins and strangely enough I am not getting any younger!) and I would be keen to do 10 km in less than 60 mins and possibly under 55 mins. After more than 40 years of running, it would be nice to feel that I have a better understanding of it and can do a reasonable time for my age. I will be doing a bit of pilates and yoga as well as running (and of course tennis!) since my underlying goal is staying fit and healthy, but lets give it a go and see what the Ed can do for me!]]> https://www.time-to-run.com/forums/Thread-Masters-running Wed, 29 Oct 2025 18:48:50 +0000 Glen]]> https://www.time-to-run.com/forums/Thread-Masters-running I started running at UCT mainly to lose weight and get fit but very soon was passionate about running generally and did my first marathon and ultra(Two Oceans 56 km) in 1983. When I started teaching running took a bit of backsteo until I joined AAC in Cape Town . There  I joined  a sub 3 hour running program and subsequently achieved this sub 3 hr in 1992. I ran off and on for the next 10 years or so . Then my running decreased considerably and bad lifestyle caused considerable weight gain  which ballooned to close to 
100 kg .In 2011 at age 51 after  elevated blood pressure reading during a doctors visit a ECG was done during which said doctor halted as she saw some disturbing signs . I was immediately sent to a cardiologist where I  an angiogram was performed.
The cardiologist did not complete the angioplasty procedure as he found too many blockages to stent and I  underwent a quadruple bypass two days later. Ten days later I was released from hospital and my rehab program  (which included a very strict helathy eating plan) under the supervision of a biokineticist began . And I got back serious running again did my first post op marathon in 2013.My best times in my 50s were 3 36 marathon and 44 m 10 k.]]> I started running at UCT mainly to lose weight and get fit but very soon was passionate about running generally and did my first marathon and ultra(Two Oceans 56 km) in 1983. When I started teaching running took a bit of backsteo until I joined AAC in Cape Town . There  I joined  a sub 3 hour running program and subsequently achieved this sub 3 hr in 1992. I ran off and on for the next 10 years or so . Then my running decreased considerably and bad lifestyle caused considerable weight gain  which ballooned to close to 
100 kg .In 2011 at age 51 after  elevated blood pressure reading during a doctors visit a ECG was done during which said doctor halted as she saw some disturbing signs . I was immediately sent to a cardiologist where I  an angiogram was performed.
The cardiologist did not complete the angioplasty procedure as he found too many blockages to stent and I  underwent a quadruple bypass two days later. Ten days later I was released from hospital and my rehab program  (which included a very strict helathy eating plan) under the supervision of a biokineticist began . And I got back serious running again did my first post op marathon in 2013.My best times in my 50s were 3 36 marathon and 44 m 10 k.]]> https://www.time-to-run.com/forums/Thread-TheEd-thread-to-Masters-Training Wed, 29 Oct 2025 13:11:37 +0000 TheEd]]> https://www.time-to-run.com/forums/Thread-TheEd-thread-to-Masters-Training
On a one on one basis, all these runners are flourishing, however a comment made by Glen (who has been invited to be one of the first to make use of this new Masters forum structure), I re-assessed what www.time-to-run.com/training  had been offering and exactly how the Master (Veteran) runner was not being catered for. This new forum is to create dialogue between TheEd and those invited to the Masters Training forums.

We will look to coach and advise them on the framework of the www.time-to-run.com/training/10k programs but will only use those programs only as a guidance, not a set in stone approach, while the runner (be it Glen) will provide their feedback. The idea is to compile all the data gathered from these Masters Training forum participants (as well as utilising TheEd's data, experience and information) to create a new set of training programs.

This thread, will be to provide the link to everything taking place as well as to also provide links to articles and data being added to the Masters section on time-to-run. For example, this is the post/article related to the start of these forums and plans

https://www.time-to-run.com/masters/blog...rs-running

Thanks to all those who participate in these forums

TheEd]]>
On a one on one basis, all these runners are flourishing, however a comment made by Glen (who has been invited to be one of the first to make use of this new Masters forum structure), I re-assessed what www.time-to-run.com/training  had been offering and exactly how the Master (Veteran) runner was not being catered for. This new forum is to create dialogue between TheEd and those invited to the Masters Training forums.

We will look to coach and advise them on the framework of the www.time-to-run.com/training/10k programs but will only use those programs only as a guidance, not a set in stone approach, while the runner (be it Glen) will provide their feedback. The idea is to compile all the data gathered from these Masters Training forum participants (as well as utilising TheEd's data, experience and information) to create a new set of training programs.

This thread, will be to provide the link to everything taking place as well as to also provide links to articles and data being added to the Masters section on time-to-run. For example, this is the post/article related to the start of these forums and plans

https://www.time-to-run.com/masters/blog...rs-running

Thanks to all those who participate in these forums

TheEd]]> https://www.time-to-run.com/forums/Thread-half-marathon--5662 Sun, 23 Jun 2024 07:14:32 +0000 phil]]> https://www.time-to-run.com/forums/Thread-half-marathon--5662
Could the 10km programme be tweaked for a half marathon ?

Regards
Phil]]>
Could the 10km programme be tweaked for a half marathon ?

Regards
Phil]]> https://www.time-to-run.com/forums/Thread-Still-aiming-for-sub-20-min-5k Sat, 30 Dec 2023 00:01:04 +0000 GavMoon]]> https://www.time-to-run.com/forums/Thread-Still-aiming-for-sub-20-min-5k
I'm really glad to see that these forums are still going ?  It's been about 10 years since I was last here. In that time I've had plenty of ups and downs with the back, had 2 kids, done a fair bit of swimming and riding and in the last couple of years fixed up the back issues and now have about 18 months of consistent running behind me. 

I'm doing sprint triathlons as my "main event" but am still targeting a sub 20-min 5k! I didn't think it would take this long but people tell me consistency is the key so I'm confident I can get there one day.

Would you be able to help me get there? 

These are my 5k results since I fixed up the back and started running regularly:
- Aug 2022 23:38
- Nov 2022 22:28
- Dec 2022 21:54
- Feb 2023 (part of a tri) 21:59
- Mar 2023 (part of a tri, measured long) 22:58
- May 2023 21:21
- June 2023 20:37
- Sep 2023 20:35
- Dec 2023 20:52 (this was today, disappointed and just wasn't feeling it)

So I seem to have made little progress since June. 

I'm averaging about 25km/week and this is how I'm structuring my weeks as it's "tri-season" (and this is working quite well at the moment)

Mon: Easy run 9-10k + strength
Tue: Hard swim 2-3k
Wed: Hard ride + tempo or threshold run off the bike 6-8k (e.g. 20 mins at 4:40 or 3x6 mins 4:20/4:15/4:10)
Thu: Easier swim 2-3k
Fri: Steady ride
Sat: Intervals run ~8k (e.g. 5x1km at ~4:00 , 8x400m at ~3:50, or 20 mins fartlek say 1 min 3:55 / 1 min 4:25)
Sun: Easy longer ride

Based on my tri results the run part is also the one I need to work on the most. 

FYI next week we're away. I was planning to take my runners and just do a few unstructured trail runs. Maybe some peaks as it's a hilly area. 

What surprises me most about the results is that some months have seen big improvements (e.g. Nov > Dec 2022 or May > June 2023) and then it goes flat for a while. 
Last month I did a 5k "threshold" run off the bike in 21:00 and it felt pretty ok. Today I went all out at Parkrun and was only 10s faster. Garmin's "race predictor" has my 5k around 20:25-20:35 and it's been around that level for months.

Threshold and tempo paces have been improving, but the fast intervals pace is static. E.g I see that in early July I did 5x1k with 90s walk/jog and averaged 3:54 for the intervals. 

What do you reckon?]]>
I'm really glad to see that these forums are still going ?  It's been about 10 years since I was last here. In that time I've had plenty of ups and downs with the back, had 2 kids, done a fair bit of swimming and riding and in the last couple of years fixed up the back issues and now have about 18 months of consistent running behind me. 

I'm doing sprint triathlons as my "main event" but am still targeting a sub 20-min 5k! I didn't think it would take this long but people tell me consistency is the key so I'm confident I can get there one day.

Would you be able to help me get there? 

These are my 5k results since I fixed up the back and started running regularly:
- Aug 2022 23:38
- Nov 2022 22:28
- Dec 2022 21:54
- Feb 2023 (part of a tri) 21:59
- Mar 2023 (part of a tri, measured long) 22:58
- May 2023 21:21
- June 2023 20:37
- Sep 2023 20:35
- Dec 2023 20:52 (this was today, disappointed and just wasn't feeling it)

So I seem to have made little progress since June. 

I'm averaging about 25km/week and this is how I'm structuring my weeks as it's "tri-season" (and this is working quite well at the moment)

Mon: Easy run 9-10k + strength
Tue: Hard swim 2-3k
Wed: Hard ride + tempo or threshold run off the bike 6-8k (e.g. 20 mins at 4:40 or 3x6 mins 4:20/4:15/4:10)
Thu: Easier swim 2-3k
Fri: Steady ride
Sat: Intervals run ~8k (e.g. 5x1km at ~4:00 , 8x400m at ~3:50, or 20 mins fartlek say 1 min 3:55 / 1 min 4:25)
Sun: Easy longer ride

Based on my tri results the run part is also the one I need to work on the most. 

FYI next week we're away. I was planning to take my runners and just do a few unstructured trail runs. Maybe some peaks as it's a hilly area. 

What surprises me most about the results is that some months have seen big improvements (e.g. Nov > Dec 2022 or May > June 2023) and then it goes flat for a while. 
Last month I did a 5k "threshold" run off the bike in 21:00 and it felt pretty ok. Today I went all out at Parkrun and was only 10s faster. Garmin's "race predictor" has my 5k around 20:25-20:35 and it's been around that level for months.

Threshold and tempo paces have been improving, but the fast intervals pace is static. E.g I see that in early July I did 5x1k with 90s walk/jog and averaged 3:54 for the intervals. 

What do you reckon?]]> https://www.time-to-run.com/forums/Thread-10-K-Training-Programs-for-5-K-Specialists--5658 Mon, 27 Feb 2023 16:31:41 +0000 J.R]]> https://www.time-to-run.com/forums/Thread-10-K-Training-Programs-for-5-K-Specialists--5658
Starting at sub 55 minute schedule due to persistent stomach virus with toned down version:

Last 3 weeks as follows: 06/02/23 - 26/02/23

Monday 30 minutes
Tuesday 65 minutes
Wednesday 30 minutes
Thursday 45 minutes (includes 2 x 2K @ 5:20 pace)
Friday Off
Saturday 60 minutes
Sunday 30 minutes

Monday 30 minutes
Tuesday 65 minutes (Includes 3 x 1K @ 5:07 pace)
Wednesday 30 minutes
Thursday 45 minutes
Friday Off
Saturday 40 minutes (Pace run 5K @ 27:15)
Sunday 30 minutes


Monday 30 minutes
Tuesday 30 minutes (Includes 3 x 5 min fartlek)
Wednesday 30 minutes
Thursday 30 minutes
Friday Off
Saturday 30 minutes (includes 5K @ 25:38) took it easy as my right hip flaring up from gardening on Thursday.
Sunday Off


I will move onto Sub 50 min..]]>
Starting at sub 55 minute schedule due to persistent stomach virus with toned down version:

Last 3 weeks as follows: 06/02/23 - 26/02/23

Monday 30 minutes
Tuesday 65 minutes
Wednesday 30 minutes
Thursday 45 minutes (includes 2 x 2K @ 5:20 pace)
Friday Off
Saturday 60 minutes
Sunday 30 minutes

Monday 30 minutes
Tuesday 65 minutes (Includes 3 x 1K @ 5:07 pace)
Wednesday 30 minutes
Thursday 45 minutes
Friday Off
Saturday 40 minutes (Pace run 5K @ 27:15)
Sunday 30 minutes


Monday 30 minutes
Tuesday 30 minutes (Includes 3 x 5 min fartlek)
Wednesday 30 minutes
Thursday 30 minutes
Friday Off
Saturday 30 minutes (includes 5K @ 25:38) took it easy as my right hip flaring up from gardening on Thursday.
Sunday Off


I will move onto Sub 50 min..]]> https://www.time-to-run.com/forums/Thread-10k-sub38-with-only-4runs-week Wed, 18 Jan 2023 12:21:55 +0000 emko]]> https://www.time-to-run.com/forums/Thread-10k-sub38-with-only-4runs-week before my question I would like to thank for informations and personal approach you are giving to this site.

My question is. Can I still push my 10k PB down below 38 min if I can (want) run only 4runs a week?

my closer background:
42year
4years of running (approx 1800-2100km per year)
before was active in football (soccer) for a local club
182cm, 66kg
been on your training plans last year, but all easy runs (30-40min) left out, that is why only 4runs a week. But all quality ones done.
now in winter period dont use your plans, try to run more distance (200km+a month) and hills (2000m+)
personally 10x400 can do closely to 78sec and 6x1k slightly below 3:30min/km. But for 5x2k feel like very difficult to improve below 3:40min/km, even hard was to feel comfortably over this pace. somethimes ok, but on another try not, so I started to lose improvment feeling.

Hope you got my point.]]> before my question I would like to thank for informations and personal approach you are giving to this site.

My question is. Can I still push my 10k PB down below 38 min if I can (want) run only 4runs a week?

my closer background:
42year
4years of running (approx 1800-2100km per year)
before was active in football (soccer) for a local club
182cm, 66kg
been on your training plans last year, but all easy runs (30-40min) left out, that is why only 4runs a week. But all quality ones done.
now in winter period dont use your plans, try to run more distance (200km+a month) and hills (2000m+)
personally 10x400 can do closely to 78sec and 6x1k slightly below 3:30min/km. But for 5x2k feel like very difficult to improve below 3:40min/km, even hard was to feel comfortably over this pace. somethimes ok, but on another try not, so I started to lose improvment feeling.

Hope you got my point.]]> https://www.time-to-run.com/forums/Thread-sub-40-10k Sun, 10 Jul 2022 02:33:16 +0000 JonathanWardley]]> https://www.time-to-run.com/forums/Thread-sub-40-10k it's wonderful to be back on the forums and into the running again!
over the last two months, I have made good steady progress in the build-up phase.
Yesterday I attempted the 5k pace run but stopped at 4k as I was starting to redline myself.
I could have continued but with this Saturday fastly approaching I backed it off.
My splits were 1) 3.56 2)3.52 3)3.55 4)3.59 
not so bad as the 5x1 k intervals are still in my legs ranging from 3.37 to 3.45 pace off 2 mins recovery.
I ran 1 hour 10 mins very easy this morning and hope to get my act together Saturday morning.
Collectively I am delighted to be posting again!
all for now jon.]]> it's wonderful to be back on the forums and into the running again!
over the last two months, I have made good steady progress in the build-up phase.
Yesterday I attempted the 5k pace run but stopped at 4k as I was starting to redline myself.
I could have continued but with this Saturday fastly approaching I backed it off.
My splits were 1) 3.56 2)3.52 3)3.55 4)3.59 
not so bad as the 5x1 k intervals are still in my legs ranging from 3.37 to 3.45 pace off 2 mins recovery.
I ran 1 hour 10 mins very easy this morning and hope to get my act together Saturday morning.
Collectively I am delighted to be posting again!
all for now jon.]]> https://www.time-to-run.com/forums/Thread-Hi-Excited-to-improve-and-be-a-part-of-the-group Mon, 02 May 2022 13:50:51 +0000 KPFortMyers]]> https://www.time-to-run.com/forums/Thread-Hi-Excited-to-improve-and-be-a-part-of-the-group So... I was a D1 hockey player that had 5 knee surgeries and broken femur. 
I was told NEVER run! It would lead to fusing my knee... So i listened. 
At 30, I started CrossFit and then due to my Type "A" began competing. I did great! Limited running of course! 
I was out of shape and feeling sorry for myself when I hit 40. 
My wife is a runner. She never believed my "no running" statement and guilted me into it. 
I started walking in September 2021. Then I cried tears of joy when I finally ran 1 mile (12:45) in October. 
Dropped 39 pounds, and got healthy! I put in the WORK! I focused on building base and studying form, breathing and not wasting miles! 
I ran my first 5K on Thanksgiving, 26:48. 
I ran my first half marathon in January, 2:13:40. 
I ran my first 10K in February, 55:32.
My next adventure is a Olympic distance triathlon in July. 
I am on day 9 of the sub 50:00m 10K. I have already seen improvements with LT and V02Max. 

My goal is to run the 10K ion July 17 at a sub 50:00. This will be after swimming and biking, so it won't be easy! 
There are no easy days and I welcome suggestions, feedback and encouragement. 

KP]]> So... I was a D1 hockey player that had 5 knee surgeries and broken femur. 
I was told NEVER run! It would lead to fusing my knee... So i listened. 
At 30, I started CrossFit and then due to my Type "A" began competing. I did great! Limited running of course! 
I was out of shape and feeling sorry for myself when I hit 40. 
My wife is a runner. She never believed my "no running" statement and guilted me into it. 
I started walking in September 2021. Then I cried tears of joy when I finally ran 1 mile (12:45) in October. 
Dropped 39 pounds, and got healthy! I put in the WORK! I focused on building base and studying form, breathing and not wasting miles! 
I ran my first 5K on Thanksgiving, 26:48. 
I ran my first half marathon in January, 2:13:40. 
I ran my first 10K in February, 55:32.
My next adventure is a Olympic distance triathlon in July. 
I am on day 9 of the sub 50:00m 10K. I have already seen improvements with LT and V02Max. 

My goal is to run the 10K ion July 17 at a sub 50:00. This will be after swimming and biking, so it won't be easy! 
There are no easy days and I welcome suggestions, feedback and encouragement. 

KP]]> https://www.time-to-run.com/forums/Thread-Sub-37-10KM Thu, 27 Jan 2022 11:26:49 +0000 MrTin]]> https://www.time-to-run.com/forums/Thread-Sub-37-10KM I've entered a 10K race on 20th March and came across your website and program.

My background is that I'm 46 and run ~30-40KM per week. I have a 5KM PB of 18.05 (2018). 


I recently ran 5KM parkrun on a technical course in 18.28 and at the end of last year I ran a 1 mile time trial in 5:11.

My 10KM PB is 38:44 this was in 2019 but I was hampered by high hamstring tendinopathy, which subsequently preventing me from running for a year.
 
I still have some niggly hamstring issues that I've been 'managing' over the past few months with strength exercises.

I will aim to start the program next week with a view to doing 2 cycles prior to race day.

I think I can aim for a sub 37 10KM  could you advise on the pacing to use for 5KM, 2KM, 1KM and easy runs using the sub 40 program?




Thanks!
Martin

https://www.strava.com/athletes/853837]]> I've entered a 10K race on 20th March and came across your website and program.

My background is that I'm 46 and run ~30-40KM per week. I have a 5KM PB of 18.05 (2018). 


I recently ran 5KM parkrun on a technical course in 18.28 and at the end of last year I ran a 1 mile time trial in 5:11.

My 10KM PB is 38:44 this was in 2019 but I was hampered by high hamstring tendinopathy, which subsequently preventing me from running for a year.
 
I still have some niggly hamstring issues that I've been 'managing' over the past few months with strength exercises.

I will aim to start the program next week with a view to doing 2 cycles prior to race day.

I think I can aim for a sub 37 10KM  could you advise on the pacing to use for 5KM, 2KM, 1KM and easy runs using the sub 40 program?




Thanks!
Martin

https://www.strava.com/athletes/853837]]> https://www.time-to-run.com/forums/Thread-Sub-35min-10k--5651 Mon, 23 Aug 2021 12:34:09 +0000 benb321]]> https://www.time-to-run.com/forums/Thread-Sub-35min-10k--5651
Thanks for sharing this plan - it looks really interesting. I am planning to start my first cycle tomorrow, in preparation for a 10k race I have boked in for 11th September. 

I have just a couple of questions for you though, to see if you think the plan is appropriate for me and if there are any adjustments you would recommend. To give you a quick background on my running, the last 10k race I did was January 2020 where I ran a time of 39:15 (I have only ever run about 3 10k races and each of them has been a PB). I have since done quite a lot more running and think I should be on track for a much better time (hence looking at this program!). I last ran a 5k TT in early April which was 18:07 - this felt pretty good at the time... I think I should have got a bit quicker since and also could push harder. In terms of distances, I have run up to 15miles on long runs but never raced anything longer than a 10k - I have usually held a pace of around 4:45 on this type of run and not felt 'too bad' afterwards if a bit stiff on the knees just after stopping. 

One thing I was a bit unsure of is the volume of miles - I only generally run about 40k a week at the moment, with usually 1 'hard' interval session and maybe a tempo and a long run. If i suddenly increase this to more like 70 this coming week, do you think I'm at risk of injury or not getting sufficient rest before the race?

The other thing is that I have a 5mile trail race on 1 September for my local running club. On that day I was supposed to be doing 40mins easy. Do you think I would be best jogging this with someone from the club, or would I get away with pushing the speed a bit during this race to try and climb the field a bit?

Finally, do you have any resources on training towards a sub-3hr marathon? I have never run a marathon, though people at my club reckon that I should be able to achieve a 'good for age' london marathon if I put in the training. It would be great to know how to get there and how long to give myself!

Many thanks,

Ben]]>
Thanks for sharing this plan - it looks really interesting. I am planning to start my first cycle tomorrow, in preparation for a 10k race I have boked in for 11th September. 

I have just a couple of questions for you though, to see if you think the plan is appropriate for me and if there are any adjustments you would recommend. To give you a quick background on my running, the last 10k race I did was January 2020 where I ran a time of 39:15 (I have only ever run about 3 10k races and each of them has been a PB). I have since done quite a lot more running and think I should be on track for a much better time (hence looking at this program!). I last ran a 5k TT in early April which was 18:07 - this felt pretty good at the time... I think I should have got a bit quicker since and also could push harder. In terms of distances, I have run up to 15miles on long runs but never raced anything longer than a 10k - I have usually held a pace of around 4:45 on this type of run and not felt 'too bad' afterwards if a bit stiff on the knees just after stopping. 

One thing I was a bit unsure of is the volume of miles - I only generally run about 40k a week at the moment, with usually 1 'hard' interval session and maybe a tempo and a long run. If i suddenly increase this to more like 70 this coming week, do you think I'm at risk of injury or not getting sufficient rest before the race?

The other thing is that I have a 5mile trail race on 1 September for my local running club. On that day I was supposed to be doing 40mins easy. Do you think I would be best jogging this with someone from the club, or would I get away with pushing the speed a bit during this race to try and climb the field a bit?

Finally, do you have any resources on training towards a sub-3hr marathon? I have never run a marathon, though people at my club reckon that I should be able to achieve a 'good for age' london marathon if I put in the training. It would be great to know how to get there and how long to give myself!

Many thanks,

Ben]]>