Back Pounding the Streets Again

by Gary C
(Stenhousemuir Scotland)

Started running again in October. First time since I was 25. Now 43 so it's been quite a while.
Been steadily improving so decided to up my mileage this week. So here's my breakdown.

Sat 4 miles 26.45
Sun Off
Mon 6.5 miles 43.36
Tue 11.2 miles 82.41
Wed 4.5 untimed easy run
Thu Off
Fri 6.5 44.10

Total 32.7 miles


Feel fine after the runs & have noticed my recovery has improved.

Goal at this time is to do a 10k under 40 minutes which i feel is achievable if I can maintain my current mileage.
Any feedback, tips, training schedules is much appreciated.

PB in my 20s were:
10k 35.40
H/Marathon 77 or 78 mins can't remember.

My real question is am I on the right track to break the 40 min 10k again?


Answer by Dominique:


Hi Gary,
Thanks for your running training question.
It sounds like you are getting back into the swing of things again!

18 years is a long time since you stopped running. So my first advice would definitely be to not rush into it too fast and increase your mileage safely. You are not 25 anymore! Keep healthy, first and foremost.

10k in 40 minutes definitely sounds doable for you given your fast times in the past, although it is not easy to assess how far you are from getting there.

When looking at your distances and times I wondered what the pace was you used for your 11.2 miles in 82.41 minutes?
If it was an all-out effort then my race conversion calculator suggests that you would run a 10k in 44.15 minutes. That's not completely there yet, but after only one-two months back into the running game it is very good.

However if that was an easy run, then you'd be well, well on your way to break 40 minutes (meaning it would surprise me if you would not be able to do it now).

I worked that out by using Daniels' Running Formula.
He uses two sets of tables to link race times with running training pace.

A 40 minute 10k is linked to:

  • easy pace of 4:58/km (7:59/mile)


  • tempo pace of 4:07/km (6:38/mile)


  • interval pace of 3:48/km (for this pace Daniels suggests that running as far as a mile is not beneficial as it would breach the 5 minute barrier for running intervals).


  • Now, one warning when looking at these training times. Do not immediately attempt to make your easy pace 4:58/km if it is currently 5:30/km (for example). That would lead to a higher risk of injuries. It is something to gradually work towards. As you run consistently, increase your mileage gradually and follow a sound running program you will start running faster naturally (Daniels can help you with that as well. The back of the book is full of running training templates).

    You may find that, because you haven't been running for a long time in your "second life", that you will quite quickly start going faster.

    Do lots of easy running to build up your base, stay away from running injuries and I'd say that over time you will be able to break 40 minutes again.

    Best of luck with that. I hope you'll make it. More than that, I hope you re-discover the joy of running and keep on running for the rest of your life!


    Kind regards,
    Dominique

    Join in and write your own page! It's easy to do. How? Simply click here to return to Running Training Helpline.



    Like this page:


    Share this page:


    Like this site:


    [?] Subscribe To This Site

    XML RSS
    follow us in feedly
    Add to My Yahoo!

    Helpful
    Resources

    • Beginner Running Tips

      Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

    • Running for Weight Loss

      Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

    • Running Training

      The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

    • 5k Running Tips

      The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

    • 10k Running Tips

      The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

    • Marathon Running Tips

      The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




    What's New?

    1. Guide on How to Treat Black Toenail | Best Running Tips

      Discover effective and easy ways to treat black toenail. Understand causes, symptoms, prevention methods. Visit best-running-tips.com now to learn more.

      Read more

    2. Pain in Heel When Running - Common Causes, Treatment and Prevention Strategies

      Have you got some pain in your heel when running? Check out this page to learn about common causes, what to do about your heel pain and when to visit the doctor.

      Read more

    3. Common Running Injuries: Causes and Treatments

      running tips 07
      In this section of Best Running Tips I will tell you about the most common running injuries. Learn about them so you know how to prevent them !

      Read more

    4. Foot and Ankle Strengthening Exercises

      This short article provides a list of foot and ankle strengthening exercises that can improve your foot stability and prevent heel pain when running.

      Read more

    5. First Marathon for Older Runner

      I am 68 years old. I have been a runner for 33 years doing mostly 5 and 10K race with one half marathon. I usually run a 5K in 25-27 minutes and the

      Read more