45 minute 10k help!

[DMA1987]

I'm running the great yorkshire run in October, can currently do 4k in 20 minutes so I'm rubbish.
How am I going to get up to a 45 minute 10k by october 9th? Should probably say that i'm dead at the end of a 4k. So theres my fitness level
I'm not bothered if you think I can't do it (nobody does think I can) what will give me the best chance training wise? Theres money riding on me doing it!

[Dioufy]

4k in 20 minutes? Therefore your 5k time should be around 26 minutes. Not too bad, matey. Sprint sessions have helped my 5k time come down. HIIT has also helped.

[DMA1987]

4k in 20 minutes? Therefore your 5k time should be around 26 minutes. Not too bad, matey. Sprint sessions have helped my 5k time come down. HIIT has also helped.

Dead at the end of 4k though, crawling back to my car dead! I do some HIIT - 30 second sprint, 90 second walk - rinse repeat for 20 minutes. That in line with yours?

[Dioufy]

I do it 1 min sprint, 1 min walk for 16 mins. Kills me.

[Old bones Ian]

Its about going out for extended time, not just trying to run 4k each time, I would set out for an hour run and get as far as you think , then walk, then when you have your breath back , start running again, you will soon build up your running ability

[m1kee50]

Its about going out for extended time, not just trying to run 4k each time, I would set out for an hour run and get as far as you think , then walk, then when you have your breath back , start running again, you will soon build up your running ability

Snap - getting your 4k time down wont massively help you do a 10k... you got to push yourself further out.

I run twice a week at least, more if I can help it. Wednesdays I do 3 miles up and downhill, trying to get quicker each time, (on grass/mud to avoid the dreaded shin splints). Saturdays is distance runs, I went from 3 to 4 miles and I'm currently on 5, which is about an hour for me. I'm going to stick with 5 miles for another couple of weeks and then raise it to 6, etc etc. In 2015 I want to run the London Marathon so thats the goal in terms of distance.

[housesecond]

Sorry to be the bearer of bad news but with that 4k time you aint gonna do it.

1k intervals as fast as you can. 10 of em. Getting faster every time till your lungs pop out of your mouth.

Find a parkrun near you. When you can do a 21.30 5k you'll be within touching distance of a 45 minute 10k.

[DMA1987]

Thanks for the input guys, very helpful :)

[addi]

check out hall higdons website there is a bunch of running schedules on there that will help you bring down your times from 5k to marathons.

[Deadendgeneration]

I used to be able to do it in about 47minutes. Back running again after a few months out with a groin injury. First run back I was knackered after 3k .

Anyway what I've been doing is upping the distance by two laps each time out. Finnish with some step sprints with only very short breaks between sets. Not sure it's the best way to go about it but I feel about the same or a little better after each run despite adding distance.

The biggest thing for me though is that I have a mate in the same boat (though a little faster than me) so we encourage each other. Definitely helps on those days where you're thinking "not today".

[DMA1987]

Well I didn't get anywhere near to the 45 minute mark!! My final time was 1.03.22 which was better than I was expecting at the end to be honest. The furthest i got to running before was 4.5k on the Thursday (ran Sunday) so to finish was a relief.

Onwards and upwards I'm looking for a new challenge (not that 10k is a challenge to most of you guys!!) - anybody know of any events happening from March/April onwards? Don't need to be running events, any kind of fitnessy events.