Anyone else aiming for this at the moment?
Good luck Lisa, let us know how you get on.
What training are you folks doing to get you towards the big goal? I've introduced interval and tempo sessions since the start of the year and I'm feeling much fitter. Will soon see how it translates into race performance!
Good luck this weekend Lisa.
I am also going to try and introduce some speedwork and interval training Dr fg.
I can comfortably run more than the distance now just need to increase my speed. I am currently doing one long run (presently 8 miles but increasing gradually every week up to half marathon distance). One slightly faster run of about five miles and another fast tempo run of about 3 miles. So far the improvement has been quite steep, 59 mins in October 2010 and then 54 mins at the Manchester 10k the other week. I am guessing that I am now in a position where speedwork and interval training will be needed to continue my improvment and get under 50 mins so am going to add another session to my training. I am also considering joining a club.
I spotted this while looking for another thread, and although I typically run about 45' I thought I'd say a bit about how I brought my time down.
So, what's the secret? First thing I'd say is avoid using the word 'just', when you're talking about what you need to do. It takes effort to shave off minutes. It also needs some good fortune, both on the day and in preparation. An illness here, a sore leg there, work commitments, an extra curry or three, lots of fun runners in front of you on the day... and your time won't be going anywhere.
Next thing is book a few races in, spaced perhaps about fortnightly to monthly, that give you a consistent prompt, as well as providing a training run for the next!
Now, as for training, think of the words 'jog' and 'run', and what they mean. They're different for a reason - pretty obvious really, but translate that to your legs and to 'run' means pushing on every step, rather than simply moving at a fast, but comfortable pace. This is where for many people on a 10k the mental strength is needed.
A training partner can help. My wife started running occasionally with me last year. She was consistently well above 50' and did 47' last run.
Good luck to you all!
I'd like to join this thread too, please?
Barry, thanks for your helpful hints especially about 'pushing' on every step. I went for a run at the track this morning and got a PB for 10K of 55:25. (Previously my PB was 57:? which was the first 10K of a 15K race.) This morning felt very fast to me and I can't imagine being able to run much faster (but obviously I'm still a long way off of 50mins.) Hopefully, hearing what some of you guys are doing in your training may help!
Jude (I'm a girl)
That's fantastic, Jude. Well done!
Most runners will know what you mean about feeling you couldn't run much faster. It will probably take some time but is worth the effort and you may well be surprised at what you are capable of.
That's a lot you've shaved off, so maybe relax for a couple of days, then have a couple of steady runs before tackling your time again in about a week. Your body will appreciate the time to adjust to the new faster you!
Enjoy. Look forward to seeing you in the 45's some day!
Well done Ms Muddy Paws.
Most of us seem to be trying to get from around 55mins. It's quite a big ask. That's a minute a mile faster, nearly 10% faster. 8min miles!
I can do 8 min miles but on the flat and only for 2/3 miles.
I recon if you had started at 8:45 minute miles you would have got round in under 54mins. Those first two miles were very fast, then you hit the incline.
My 13mile run yesterday was terrible. Normally I'll do it in 2:15, yesterday I stopped to walk about 5 times even though I was running slower than usual. It took 2:24, not a great problem, at least I got out. 2 weeks to my half and 4 to my next 10k.
You are like me you start fast slow down in the middle and then speed up at the end. I don't realise I am running so fast at the start I just get carried along by the crowd.
I think I will do a parkrun this weekend in preparation for the Mersey Tunnel 10k on 12 June. I find that I run faster at a parkrun than I do if I am just doing a fast 5k on my own.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2014 |