It took me exactly 12 months to shave of 15 minutes from my 10 kms timing from 70 mins to 55 mins. Read below to know why it took so long and what helped me increase my speed.

Short Answer

My training revolved around the below points in order to increase my pace and ultimately reach sub 55 mins 10 kms.

1. Interval Training – Tuesdays (100m, 200m, 400m, 600m, and 800m intervals)
2. Tempo Run – Thursdays (1km, 2km)
3. Hill Training – Fridays (running up and down a hill for 30-40 minutes continuously) – 150mts
4. Core Strength Training – Thrice a week – 20 minutes each session
5. Upper Body Weight Training – 30 minutes – once a week
6. Yoga/Stretching – To prevent injuries
7. 5-minute Warm-up and Cool-down after every run

For the past four years, my fastest time for a 10kms run was 70 minutes. However, in January of 2023, I decided to make a change. I wanted to focus on strength training. Thus, began my journey, filled with hurdles but ultimately beautiful.

Long Answer

Up until 2022, my fastest 10kms time was 70 minutes, achieved when I intentionally pushed for speed. Over the past four years of running, a recurring pattern emerged – I’d train for three months and then suffer an injury. This cycle hindered my ability to sustain longer training periods due to recurring injuries every three months. The primary issue I identified was the absence of proper pre-run warm-ups, post-run stretching, and a lack of strength workouts.

So, in January 2023, I set a goal: running 10km in 60 minutes. I set this goal merely to measure my strength because I knew I must gain strength to be able to run at this speed. Realizing I needed more strength to achieve this, and because of my aversion to weight training, I enrolled in a Taekwondo class three days a week while joining a running class with Manjeet for the remaining days. This shift felt right, and my training commenced. My training with Manjeet included interval training on Tuesdays, tempo runs on Thursdays, and long runs on Sundays (ranging from 10-15km). On other days, I engaged in Taekwondo, focusing on squats, learning push-ups for strength, and flexibility exercises.

Event run – Apollo NDM Race – Feb 2023 – 65:10 mins (10km)

This marked my first official 10kms race. Finishing gracefully in 65:10 mins (which came with some effort for sure), I aimed to hit the 60-minute mark by April or latest by May.

On March 19, I got injured during a Taekwondo session and was totally out of the workout for the next 3 months.

(Read details about Injury here)

Event run – Tuffman Gurgaon – Mar 26th, 2023 – 63:06 mins (10kms)

I was injured, but I still decided to go ahead and participate in this race and see how I feel. While the starting was slow, but I picked up momentum after 1st km and started to maintain a steady speed afterward. But by the time I finished the 10 kms, I was limping which made me realize how foolish I was to run this race. But how can you be a runner if you don’t do something foolish. So, after that, I had to give up on running for more than 2 months completely.

By July 1, once recovered, I resumed training with Manjeet and stopped Taekwondo classes. Despite initially loosing speed and strength, I persisted, training five days a week.

Tuesday – Interval training

Thursday – Tempo run (1km, 2km)

Friday – Hill training (35 mins of running while going up and down the hill) – 30 degrees (150 mts)

Saturday – All body exercises

Sunday – Long run

Interval training felt more challenging now, and Thursday’s tempo runs left me fatigued, taking up to 24 hours to recover. Pain became a constant companion, but I learned to persevere. Also, my long runs on Sundays became shorter and shorter owing to fatigue of the workout on all other days.

By July 28th, 2023, I realized that I had almost reached my level where I was pre-injury back in March mid. I was so hopeful and was so looking forward to improving from here. It did take me 1 month to regain my previous fitness level; but still, at least I was there.

Somehow on July 28th, I stumbled on a small rock and injured myself again and was left with a twisted ankle. During the injury this time, I did a lot of weight training.

(Read details about Injury here)

So finally, when I did not feel any pain, I went for my first run on August 15. I kept it slow and easy in August doing lots of long walks, but no major running except below.

August 27th – Did 1 km jog and then 9 kms run in 60 minutes. This was on a treadmill.

From Sept 1, I started re-training with Manjeet.

Tuesday (Interval days) felt good, as at this age trying to gain some speed really excited me.

Wednesday was a struggle, as after the intervals on Tuesday, the body used to be sore, and I found it so hard to drag myself to the park.

Thursday – always started with a horror feeling. It’s probably the most difficult day because it was tempo days. We would do, somewhere between 1 or 2 kms tempo as the time progressed, Manjeet started making us do 200 mts interval post 2kms tempo (who does that ☹). So, I always had a terrible mood on Thursday morning and always looked for a partner to crib and to be honest always found not 1 but many, because literally everyone echoes the sentiment. But at the same time, finishing Thursday with a good tempo felt so good.

During this time, I literally struggled with long runs on Sunday as I used to get so tired by each Sunday, all I could do was sleep in. It didn’t feel good, to be honest, so I often tried to do it on Monday. Some days I succeeded, most of the days I failed.

Practice Run – Sept 10th – Did 10 kms under 60 mins.

This day Manjeet had offered to pace me. I went with a mindset of a fun run and had an ambitious target that I would be happy if I would be able to finish 10 kms under 65 mins. But as Manjeet started pacing me and Akshay joined to run with me and as I started talking, Manjeet just asked me to focus on the run and save energy (basically means to stop talking). To be honest, this concept is new to me. I always prefer to talk if I have company during a run, why on earth would I run with anyone otherwise. But I stayed quiet, and I felt the pace to be a bit too fast. Manjeet had already taken my watch, so I had no idea at what pace we were running. I tried to match the pace but was finding it hard. The only saving grace was Akshay, and I kept telling him, isn’t it too fast. He just acknowledged but did not reply. Around 8 km mark, I literally had to stop for a few seconds to catch my breath but continued running just after 10-15 seconds. The last 100 mts Manjeet really motivated me to push a little harder and told me afterward that we had finished under 60 mins. Now the pace was out of my comfort zone, but still a mental barrier was broken now that I knew I could do 10 kms in 60 mins (that too in a practice run).

Now , I wanted to do it all by myself to make sure I can do it alone too; a sub 60 mins 10 kms run.

Practice Run – Sept 24th – 63:28 mins (10 kms).

Started my run with a target of completing 10 kilometers in 60 minutes—a timing that still scared me. Everything went according to plan until I reached 6 kilometers, after which I began to feel increasingly exhausted. I had to take a walking break at the 7th kilometer, and for most of the 8th kilometer, I found myself walking. Eventually, I regained my breath and managed to finish the remaining distance until 10 kilometers.

After the above run, Taru ma’am suggested that I try running with negative splits, which basically means the first 5 kilometers should be slow, and the next 5 kilometers should be faster.

Practice Run – Oct 9th – 61:03 mins (10 kms).

This time I started the run with the first 5 kms to be easy and I had thought to speed up in the next 5 km, but alas not everything happens as you think. While I was not absolutely out of breath, but I couldn’t speed up post 5 kms, so I thought of maintaining it at least. In this run, the 9th km was a struggle, but picked up pace in 10th km and ended with a 200 mts sprint. I was not happy with this day’s run but was not sad too. It was an improvement for sure.

Event run – Vedanta Oct 15th, 2023 – 57:39 mins (10 kms).

Now this was the run, I was truly waiting for as I have been following this run from last one decade, but never thought of participating in it owing to the huge crowds it attracts. But now that I had registered, I was looking forward to running on the beautiful streets of central Delhi. I started off well, with the first 1 km in 5:19 mins and that set the tone of the 9 kms. I ran it comfortably and felt so strong that I literally sprinted in the last 100 mts. I finished in 57:39 mins. Goal achieved! I was happy and content and thought the Vedanta run would be my last 10 kms official run as my goals were achieved. Read ahead to know why I still tried to improve my timing.

Practice Run – Oct 24th – 65 mins (10 kms).

This was a practice run, and I ran it comfortably in 65 mins. The goal was not speed, but just a casual happy 10 kms.

Event run – DXR Run Oct 29, 2023 – 58:29 mins (10 kms).

The only reason for participating in this run was because this was our group run. The last 2 weeks, we concentrated on a lot of core exercises, Interval training, Fartlek training, and tempo run. I could only squeeze one 10 kms in the last 2 weeks. But I felt strong as I stood at the starting line. As I started the race, I saw 2 girls running, they were both running at a good pace much below 6 mins/kms. So, I decided to just follow them. To be honest, I was breathing heavy and was having a hard time keeping up with them, but I still stuck with them till 5 kms after which they slowed down and I raced ahead. Then from 6 kms, I caught hold of another woman and tried to follow her. This race felt too hard, the pace was also uncomfortable for me, But I just stuck with it and finished 14 seconds later to her. I was trying to chase her because I knew she was coming 3rd and if I could race her out, I would get a podium. But alas, I came 4th. 😊I finished 10 kms in under 57 mins. I was happy, but this race left me so exhausted. It did not come easy at all. I was so out of my comfort zone. I was done with racing 10 km races until …(read ahead)

Practice Run – Nov 26th – 58:23 mins (10 kms).

Because I was aiming for now sub 55 mins (which seemed impossible), Manjeet told me to try for 10 kms under 57 mins in practice run. I sought help from Akshay as I asked him to pace me during this practice run. Govind also came along. I kept my mouth shut to save my energy during the run as I knew this pace was too fast for me. Somehow in the first few kms we went a little too fast, leaving me exhausted after 6 kms and I had to slow it down. Thanks to Akshay`s support, I still finished under 59 mins.

Event run – Honor Run Dec 10, 2023 – 54:15(10 kms).

After the DXR run, the only reason for participating in this run was my whole group was participating here (FOMO is real). Also, Manjeet had told me to aim for under 55 mins. While I never wanted to tell him “No”, but under 55 mins felt too farfetched. I knew Juby was the pacer for 55 mins (10 kms in this run. I knew her well before (considering I interviewed her). I thought numerous times to just message her to say, I would love to run along with you in the race. But the fear of not being able to run at this pace kept me crippled.

As I went on the race day, me and Akshay did a proper warm-up pre-run (he is just a good buddy and the best person to guide through a warmup routine). As I navigated through the crowd, I finally saw Juby there holding the pacer flag. I introduced myself and sought her support. She was so brilliant. She told us the first km will be done in 5:35 mins and progressively, we shall try to keep every km under 5:25 mins to keep a buffer. Throughout the whole run, she kept encouraging me. Also, with a long experience under her belt, she kept the pace uniform throughout which even helped the breathing as well. I felt so happy and content running with her that around 8 kms, I started talking to her; only to realize in the next few mins “I should keep my mouth shut and save my energy to speed up in the end”. With around 200 mts to finish line, she told me to sprint ahead and so I did finish in just under 55 mins. It didn’t feel tough, it felt so natural and felt so good.

Note:

With every interval run on Tuesday, Tempo run on Thursday, and Hill run on Friday, each week I felt stronger than previous. The effects of compounding take time to show, but it does matter and ultimately makes you stronger.

Took me 12 months to take off 15 mins, but it was all worth it.

Thank you, Manjeet, for providing brilliant training. You can contact him at link

Thank you, 5AM club, to make this training bearable. 🙂