running blog

10K training plans.


A group of us Janathoners are running the Bupa London 10,000 at the end of May.  I’ve run this race three years in a row, getting a better time each year (56.30, 53.38, 50.38) but this year it will be very hard to try to go sub 50 mins AND run it without my brilliant friend, running buddy and pacemaker.  So I was very pleased to hear I will have some company after all in the form of some lovely Janathoners to share the post race highs and lows over a cool down and stretch  stiff drink.

We all got quite excited when we realised we were all going to run it together and Shazruns mentioned that she was looking for a training plan.  One that could deliver ‘a sub 40 10K without even trying’.  Great idea, thought I, I can either work hard and aim for sub 50 or try the sub 40 without trying route?  No brainer… So I promptly typed into google ’10k training plan without even trying’!  Trouble is the not trying bit looks remarkably like very very hard work in disguise.   Such as running 6 days a week, loads and loads of miles and intervals with alarmingly fast split times and some talk about impossible sub 4 minute kilometers!  All much harder than even Janathon itself.  Oh dear. 

I then sensibly looked up 10K plans at a more appropriate level and this time they looked a little less like hard graft and a bit more achievable in comparison.  Phew.  I will follow the last 8 weeks of a proper schedule from Bupa, running 5 or 6 days a week from the end of March.  Before then, in preparation for the Military 10K on the 26th, I plan to do 2 or 3 BMF  classes a week to train for the mud and ‘obstacles’ plus 3 runs, one of which will be a long run and another some audiofuel intervals, to make sure I can get round the course before lunch time.

Its half way through February and I was wondering, having run 125 miles in January if I could round that up to 200 miles by the end of February.  Having had that thought it’s sort of become fixed in my mind as a goal.  Problem (big problem) is, I’m only up to 140 (been overdoing the rest days)  and after re classifying yesterday as a rest day rather than a long run things are not looking too good…  Maybe 250 by the end of March? 

Janathoners running the race in May so far are… abradypus, fortnightflo, paulasposterous, runorgocrazy, shazruns.  Anyone else or I’ve missed?  Got any good training plans? Did anybody find the elusive sub 40 ‘no effort’ solution?

Author: fairweatherrunner

West London fair weather runner, British Military Fitness fan, mother of teenage sons and drinker of wine. Sometimes found on the Isle of Wight.

8 thoughts on “10K training plans.

  1. Alas, I haven’t managed to find the sub 40 ‘no effort’ solution either. I’ll carry on looking, but suspect that I may have to settle for a sub 60 ‘with effort’ solution instead. Pah!

  2. I’d really like to join in the fun but £25 for a 10k, on top of a £20 rail fare makes it a bit pricey for me. Still, entries for the Crisis Square Mile Run open tomorrow, so I’ll see you in June!

  3. I think lazy betty was contemplating it, a lady called ‘oldbagrunning’ and fattipuff, not sure on anyone else, keep loosing track. Am off work this week so will research the nirvana training plan! Did find a great web site with plans for time you wanted to do but cant remember who it was! Any plan we follow feel you will leave us in your dust BMF lady!

  4. I think I’m running it too.

  5. LOL – I’m looking for the get round in one piece without making yourself look like an idiot plan!! Am v much looking forward to the run and being better than I was on Saturday!

  6. hiya, I have signed up for it too!

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