Best Running Tips Newsletter, Issue #008 -- Run For Your Life
August 21, 2008
This newsletter tells you about a few exciting new features on best-running-tips.com and lets you in on some of the highlights of the past few months. First though the interesting results of a long-term study...
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RUN FOR YOUR LIFE
You knew it already.
I don't need to tell you this.
However, a study conducted over two decades found some interesting facts and some good evidence that running can slow the ageing process. People over 50 who run regularly have a longer active life, reduce the risk of dying early and have fewer disabilities.
The study tracked 538 people over 50 who ran several times a week since 1984. This group was compared to non-runners. Interestingly enough, as the people grew older, the health difference between the runners and non-runners grew bigger, continuing even when people went over 90 years old!
The health benefits of running were even bigger than has generally been assumed already. So, with that in mind.... run for your life!.
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NEW ON THE SITE :
You might have noticed some changes to best-running-tips.com lately.
Changes to the lay-out, a bloglet with the latest articles on the right-hand site of the screen, and some Web2.0 elements which make the site more interactive.
Have you found the Running Training Helpline already?
In the past few months I have answered about fifty questions about running training...
....and I am ready for your question as well. Type in your question and I, and other site visitors, might just be able to give you a hand!
I also encourage you to have a look at the running stories.
I love running stories. Whether it is about a great running training, a fun moment during a race, a moment of private and/or public victory... let the world know and tell your story!
Subscribe to my RSS Feed and be the first one to know when something changes to the Best Running Tips website.
Don't know what RSS is ?
Visit my blog to find out how it works :
http://www.best-running-tips.com/running-tips-blog.html
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REFER A RUNNING BUDDY :
If you know someone who might enjoy the Best Running Tips Newsletter or my website, forward this email and tell them to subscribe at:
http://www.best-running-tips.com/newsletter.html
Thanks in advance !
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RUNNING QUESTION :
How quickly can I get to sub 40 minutes for a 10k run?
I currently run
11 minutes for 2.4k
23 minutes for 5k
47 minutes for 10k
I only train three times per week
Two short runs (2 to 4 miles) during the week and a 5 to 6 mile at the weekend
I could run 4 times a week - or more over a short period e.g. 5 times a week during a 10 week period before a race.
I only race twice a year.
Any help much appreciated.
Vincent
Answer by Dominique:
Vincent,
Thanks for your question and thanks for providing ample information to play with.
It is of course hard for me to tell you how long it would take to get to sub-40. It all depends on your abilities and persistence. But your basics are there, you now probably need to focus some efforts to really find out what you are capable of.
The first thing I checked was whether your race times for the 2.4k, 5k and 10k were well aligned using the race conversion calculator.
People with a poor base often do well on shorter distances, but do disproportionaly worse on longer distances. Your times however seem pretty well aligned, e.g. your 23 minute 5k suggest a 10k result of 47 mins and 57 secs. You run a 47 minute 10k so you are able to maintain your form for longer distances.
That's great.
However, going the other way around....
for a goal time of 40 minutes on a 10k run, you would have to do a 19.11 minutes 5k, or a 8.48 minutes 2.4k.
So, in order to be able to run those types of times you need to get faster. A few important building blocks in getting faster:
2) Start doing speedwork and tempo runs. More on that on the interval running page and the tempo running page.
3) Combine the two tips above in a sound running program. Although there are a few great running training books, the book I refer to, over and over again, is Daniel's Running Formula. This book has got great templates to get you to your peak performance.
You have established a good running routine. Going sub-40 is a worthy goal but will require a focused effort. Increase your mileage, start doing speedwork and apply the science of a sound running program and I am convinced that you will be able to shave off minutes of your current times.
Whether you will get to sub-40 is the question, but I at least hope you will have fun while doing it and will give it your best shot!
Best of luck.
Cheers,
Dominique
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I hope you enjoyed my newsletter and hope to see you back at my site.
Whether it is for some informational articles about running training, browsing for running gear, apparel or shoes, tell your running story or ask your running question.
Speak to you soon. In the meanwhile, visit my site often and happy running !
Dominique