Training for 10K

Question
Hi Rick,

I'm 41 y.o. and relatively fit from years of bodybuilding and light aerobic exercises.  Currently, I've shifted my focus away from bodybuilding and more on running. I'm training for my first 10K at the end of August.  Right now, I'm running 3 times a week which includes a long run of 10 - 12K usually on sundays.  The other 2 runs can be on treadmill or outdoors but usually 5 - 8K.  At the moment, I can't really last the whole 10 - 12K ie. I walk a little after 7K and then start running again.  I don't have much problems on the treadmill though.  I'm able to run 8K on the treadmill in about 45mins.  While my run/walk for 10K is usually about 70mins.  My question is how do I train specifically for my upcoming 10K run so that I can hopefully do it in under 60mins?  Is that realistic or is it just wishful thinking?

Answer
I'm not sure you can get a 60 minute 10K right now, but shooting for around 65 to 70 is more realistic.  Since its your first 10K, don't aim for a set time, just run it, and run it entirely on how are you feeling that race day, and see what time comes your way.  In order to get ready for the 10K faster, I would suggest doing more brief runs outdoors, and forget the treadmill unless of really inclement weather.  The reason I say to forget the treadmill is that if you want to get specifically ready to handle the race, you have to handle the same type of conditions you could foreseeably expect to face.  No one races a 10K on a treadmill's continuous conditions of a steady flat level & no wind resistance to fight, or changes in humidity & temperature.  

For your short, brief runs, might I suggest getting some ideas from my "Mini-Max For the Track" article I have on my website, at http://speeddialcoach.com  I am a big proponent of doing short & faster than normal workouts, versus steady pace running for longer distances.  You don't have to do it to the letter, as the program I outlined on there is more in-line for 5K's or less, or just for general fitness improvements.  You could try adding one of these types of workouts to your regimen if you can realistically find the time to do so.

I hope this helps you well,
Rick Karboviak