10k Runs

[walt4dun]

What are decent 10k times?

I ran one last week and one yesterday. Running for completion, I averaged 9:00 minute miles so roughly 56:20 times for both. I feel like I could step it out more so whats a good goal?

[803]

I would say under 50 minutes for a course with some hills, maybe 49 if flat. This assumes you are a pretty good runner.

If you are not a natural distance runner, anything under 55 minutes is good.

[duckduckdog]

My 5K times are pretty decent - I can pull off 21-22 times, but I've got unfortunately short legs which kills me for any real distance running. My mudrun time was 1:17 which was 5.2 miles with a ton of mud and ostacles to slow you down.

[willk]

I did the bridge run a few years ago. It is the only race I have ever done. My goal was to do it in under an hour. My time was 56:02. I was pleased. I should have kept on running because I ended up gaining the weight back that I had lost. Pretty bad ass experience. I would love to do it again some day.

[Duke]

Anything under an hour is good in my book.

[everlast]

Cameron Hanes runs 10k in 36 and change. 6 min mile for 6.2 miles. Insanity!

[Glenn]

This whole thread has me feeling icky.

I've never ran a 10k but feel I'd be pretty good at it.

[walt4dun]

Sorry to bring the slime out bro.

I'm taking CrossFit to the next evolution. Basically, cross training in everything that sounds twisted.

[Glenn]

It's okay. I feel ya.

If you subscribe to the journal there was an article posted not long ago about this very topic. Bottom line it is easier for sprinters to transition to distance than for distance runners to go the other way. Sprinters have the strength and work capacity to run long distances, you just have to slow them down. Distance runners, however lack the strength to sprint period. Good article whether you accept it or not.

[KRT]

Drink water and do 1/4 mile sprints with 1 minute cool down between the sprint.

[walt4dun]

Roger. In the program.

In addition to my WOD I am doing 8x400s this evening.

[KRT]

Top that off with 100 burpee's 10-4

[walt4dun]

I've had it pretty light this week all considering so I can add in the 100 burpees this evening too. I didn't do anything but run yesterday and just yoga Tuesday.

How bout you KRT? You do been doing the CrossFit thing for awhile? Havent noticed you post any here.

[Redleg]

The Army standard for a 4 mile run is 36 minutes. Extrapolate that out to 6 miles - 54 minutes.

The average American can't run a 9 minute mile period, so to do it for 6 miles is pretty good.

I ran my first half marathon on Sunday - I finished in 1:59:02. The course was at 3700 feet altitude or higher, so altitude was a definite factor for me. I'm hoping to run a 10k before 1 August to gain a spot on the Army South "Army 10 Miler" team. I figure I need to beat 42 minutes to be competitive.

[KRT]

How bout you KRT? You do been doing the CrossFit thing for awhile? Havent noticed you post any here.

I wrote the book on crossfit

Did you add the 100 burpees?

[walt4dun]

Yeah. I broke them up in the 8x400s.

I did a set of 20 burpees to start off;
then ran a 400, rested 60 sec, did 10 burpees, rested 30, ran the next 400, repeat.

[KRT]

Try lowering your rest time between the 400's

[walt4dun]

Where does all this hate in your heart come from?

[KRT]

lol....hell if you're really a bad ass then do 25 burpees on the cool downs.

[SwampDunkey]

Hell just run, If you want to get faster you need to have a mix of long runs and short fast ones. Track ladder workouts are good. Start at 200 then 400,600, 800, 1200,800,600,400,200. Get about a 1/2 or 1 whole lap of recovery between. On your long day be sure to do something over 6.2 miles. Go with a 8-12 and go slow for that long run dont try to kill yourself.