Forums >General Running>Gauging the form from a 10km run
Hello. 🙂
I've been running for a while, as well as cycling, swimming and doing strength. I'm 183 CM tall, (6'0), and I weigh 113-114 kilograms.
Yesterday I ran 10 km on a threadmill, non-stop, in 60 minutes, where the first 10 minutes were on a 3% incline. That's 10 km/h.
My Sigma heart rate monitor said the max heart rate was 170, and average was in the 150s.
What does that say about my current form, and how much could I expect to improve in terms of how fast I can run 10km, how far I can run at 10 km/h, what my heart rate could drop to etc.
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There is not enough information here to answer your questions. You have lots of potential for getting faster by losing weight.
Ok. What more information could I give that could help? I'm 39. It feels like I could have run for 20-30 more minutes, but 60 minutes was a 33% increase from the previous running sessions, and I do want to avoid injuries.
I was down at about 85 kilograms ca 12 years ago and ran a 10km in the lower fifties, but I didn't exercise as much as I do now, don't think I had nearly the same muscle mass.
Old , Ugly and slow
How long have you been running?
how many miles a week do you run
also I lift and run also.
even 90 kilos at 6 foot if you are lean would be a lot of muscle.
so the biggest thing you could do to get faster is to drop some weight
first race sept 1977 last race sept 2007
2019 goals 1000 miles , 190 pounds , deadlift 400 touch my toes
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...What does that say about my current form, and how much could I expect to improve in terms of how fast I can run 10km, how far I can run at 10 km/h, what my heart rate could drop to etc.
It says you were working hard for a pace which is fairly sedate -- median times for a 10KM by men is something like 50min. Which is in no way to disparage your effort or results. This workout took a lot of effort (heart rate was real high) for the time. This means that you have a lot of headroom for training to give big gains.
Run lots (as much as you can), mostly easy, sometimes harder. Miles are your vehicle to progressing.
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I've been running intervals at incline for a couple of years, the last 4-6 months I've been focusing on running same speed for the maximum amount of time.
The last years the priority has been building muscle, power and stretching, to fix old and new injuries.
I was at a triathlon this July, first one, and in relation to that I put down some distance to get to and from it on a bike, which sparked a burst in the running distance afterwards. Before that I ran a bit over 30 minutes before getting too tired / out of breath.
I take 4-5 days off between each run, so before this week, about 10km a week, after this week, about 15km.
Yes, I'm actively working to shed some weight, I'm aiming for a 500 calorie deficit per day, on running days it can go into 1000 or 1500.
I squat (10x3) 130 kilos, deadlift 120 (100,110,120x10), I do 2x32 benching (12x3), lots of different pull-ups, hang-ups etc. and a lot of other weight exercises.
How long have you been running? how many miles a week do you run also I lift and run also. even 90 kilos at 6 foot if you are lean would be a lot of muscle. so the biggest thing you could do to get faster is to drop some weight
Yes. I have the impression faster running is harder on the knees etc. - wax on, wax off.
It says you were working hard for a pace which is fairly sedate -- median times for a 10KM by men is something like 50min. Which is in no way to disparage your effort or results. This workout took a lot of effort (heart rate was real high) for the time. This means that you have a lot of headroom for training to give big gains. Run lots (as much as you can), mostly easy, sometimes harder. Miles are your vehicle to progressing.
You could try lifting 3 days and running 3 days a week,
your time is not bad considering how little you have been running
I'm uncertain as to if there's data to support your conclusion. Regardless, don't run faster in training. Train slower and run more miles to run faster in races or time trials.
I think that's a good end goal, exercising strength 3 times a week, and cardio 3 times a week. Now I'm aiming to do everything once every two weeks, to maintain at the minimum.
I liked that triathlon thing, so I have to do cycling and swimming as well, but to push the stamina boundaries I guess running is the most efficient/effective exercise.
Good to hear I'm not in the worst shape. 🙂
You could try lifting 3 days and running 3 days a week, your time is not bad considering how little you have been running
Yep. Well as far as high speed and damage goes, I don't know for sure either, but it is the advice I've read / been given.
It was better to add an incline rather than increasing the speed.
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Hello. 🙂 I've been running for a while, as well as cycling, swimming and doing strength. I'm 183 CM tall, (6'0), and I weigh 113-114 kilograms. Yesterday I ran 10 km on a threadmill, non-stop, in 60 minutes, where the first 10 minutes were on a 3% incline. That's 10 km/h. My Sigma heart rate monitor said the max heart rate was 170, and average was in the 150s. What does that say about my current form, and how much could I expect to improve in terms of how fast I can run 10km, how far I can run at 10 km/h, what my heart rate could drop to etc.
Not enough info. Find a 5K race and race it. This can tell us what your 10K potential is now and we can give some estimates for the future depending on your training.
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I don't know if I want to run that fast yet, but I'll consider doing in on the threadmill.
Races are hard to find and cost money..
Like milktruck has said, looks like you worked fairly hard for that 60 minutes 10k.
My take is that you don't have to run fast in training to gain speed, not at the volume you're running right now. If you run more, running will become easier, and automatically you'll be able to run faster if you push.
For example if you ran an easy 5K right now, and you ran it in, say 35 minutes, at 140 avg HR.
If you run lots, in a little while the same 5K in 35 minutes will become easier and your avg HR will have dropped to 130.
That means that if you ran it at your original HR of 140 you could run it faster than 35 minutes. There would be a gain in speed just by working the cardio, because cardio is your limiting factor.
And maybe running more would make you lose some weight, and that would be additional speed gains, still without training fast.
Yeah, ok. So I can run at a leisurely pace still, and make gains. Good.
Another wisdom I've heard on increasing the cardio capacity is doing intervals. I was thinking a base speed of 10 km/h, and then increasing that to 12 km/h in 5 minute intervals, or increasing the incline from 0% to 3%. And running for 60 minutes.
And what about threadmill settings for a balanced workout? One set of threadmills at the gym has the possibility for a negative incline as well, and that triathlon I participated in, had ups and downs.
Like milktruck has said, looks like you worked fairly hard for that 60 minutes 10k. My take is that you don't have to run fast in training to gain speed, not at the volume you're running right now. If you run more, running will become easier, and automatically you'll be able to run faster if you push. For example if you ran an easy 5K right now, and you ran it in, say 35 minutes, at 140 avg HR. If you run lots, in a little while the same 5K in 35 minutes will become easier and your avg HR will have dropped to 130. That means that if you ran it at your original HR of 140 you could run it faster than 35 minutes. There would be a gain in speed just by working the cardio, because cardio is your limiting factor. And maybe running more would make you lose some weight, and that would be additional speed gains, still without training fast.