10k in under 50 mins

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18/08/2010 at 18:03
My best time for a 10k is 52.29 mins. I would like to improve my speed to beat 50 mins! What average speed per mile should i be looking at and how do i improve my speed?
18/08/2010 at 19:22
next time your out for a run give yourself a 50 min cut off time for your run and see how close you are to a 10 k distance  . if you run against time other than distance you,ll find you will speed up . or run with someone who can do a 10k in 50mins .you'll find their pace will pull you a long  best of luck kev
18/08/2010 at 19:42
Same here.  My best 10k time is 50min 37s and doesn't want to budge  I've been doing tempo runs and intervals trying to extend periods of running at 4.50-5min/km.  It does hurt though... Seems like chafing off 37 seconds should be relatively easy but it's so not!  I'll have another go on 5th September, fingers crossed.  I could also do with some good advice
18/08/2010 at 20:46
I'm desparate for a sub 50 10k. My pb is 51.21 and am hoping for a sub 50 on a flat 10k next January. I' m upping my mileage from 20 to 30 miles a week which hasn't been easy to fit in with work kids etc but I'm doing plenty of hill work and speed work as well.
No pain no gain!!
18/08/2010 at 20:54
Yep - hills/speed work etc I think is the key. I have been following a 1/2 marathon plan I found in RW by George Anderson (I think!) which is 3 days a week and has alot of speedwork etc. Before I started this plan my recent 10km time was 53mins 15 secs. Wk 4 of the plan was 10km race (didn't do race just a 10km run) and managed 48min 51secs!! OK so distance may not have been exact but I was astounded by the difference following a structured plan has made to my time. I was absolutely dead by the end of the run but was so chuffed - so it can be done!

Good Luck!

18/08/2010 at 23:12

I use the Cool Running Pace Calculator to work out my pace per mile.

To get a PB you'll have to run faster than 8:26/mile.

I managed to go sub 50 this year. I think a mixture of tempo/interval and hill sessions helped. You definitely need to train at faster-than-race-pace for short periods. You need to get used to that uncomfortable feeling of running hard and be able to sustain it.3-4 days rest beforehand really helps to supercharge the batteries. Try to find a race that is flat with not too many corners.

19/08/2010 at 09:52
Thanks every one for their responses, seems I'm not the only one struggling to break 50! Just done a 5K this morning at 26:27 which is a massive PB for me so think I'm on the right track, got a Half planned end of Oct and Brighton 10 k mid nov is my target!
19/08/2010 at 13:37
I was stuck 50-51 min for ages (and was getting v frustrated!)but kept with the training plan esp intervals/hills and finally got there. Now at 49:05 and frustrated I can't beat 49!! Sure I could on a flat course have about 1000ft of down and up on my route - with the hill up in the last km which makes it tougher!
19/08/2010 at 16:59
just worked out on the cool running pace calculator I would need to run 8:02 min/mile av to hit 50 mins!!! Jeez that sounds fast!! Although to this day I still have no idea how I managed to record 52.29 for the Brighton 10k in 2006??? And then I was almost 2 stone heavier than I am now!! So thats got to be worth a couple of mins in the bank for me already!
Edited: 19/08/2010 at 17:05
19/08/2010 at 17:06
what training plan did you use jeremy?
19/08/2010 at 18:14

Well it's roughly based on a 23 week marathon training plan for Dublin


I adjusted LSR's around work schedule and holiday. As I was doing higher mileage at the start anyway I concentrated on hill/interval/tempo runs to try and get my speed up before the weekly mileage increased and it seems to have paid off. Just ran 48:47 this afternoon! down from 60 min in April -eventual target is 45. I don't think I have enough time to train to get much faster than that.

Keep up the training and keep believing and you will get there!

Edited: 19/08/2010 at 18:15
19/08/2010 at 18:17
wow Sara thats a brilliant result! Thats given me hope!
19/08/2010 at 19:57

Hi Gary, I am not a talented runner but I have got my 10k time down from 59:49 to my current PB of 46:52.  I found the main thing that helped was, believe it or not, long slow runs! 

I am currently training for a marathon and this seems to have a knock on effect on the shorter distances.  My normal pace has increased, even on slow runs, and shorter runs take less out of me alowing me to push myself more.

I guess the moral of the story is your underlying fitness & stamina will show through at all distances.  No quick fixes, just hard graft!

Good luck

19/08/2010 at 21:16
Yeah I agree BB. my time dropped by 2 mins when I was marathon training. Add a bit of speed and hill work and sub 50 here we come!!
19/08/2010 at 21:54
just keep training and you will do it
20/08/2010 at 09:25
Jeremy... Great run!!

Barrowbunny- you are my inspiration ha ha

Always hated Athletics at school, never had any pace, but right now I actually consider myself as a runner! Was training last year for a marathon , had got my mileage up to 10 miles on my long runs, was loving it then I injured my knee so only got back into running again from july. I've just started adding some speed sessions into my schedule, am getting out 3 times a week but need to step it up to 4 now.

Its also very motivating to have had so many replies from people who i don't know... thank you again!
20/08/2010 at 13:50

I ran my 3rd 10K in 49 minutes 38 seconds which is my personal best. I  had started going for longer 9 miles runs and think I managed about 3 of these before the event.  They are a struggle for me and took 90 to 100 minutes.

I paced myself in the 10K , looking at the serious guys wanting to sprint off in the beginning but took the first 5K slower and being within my limits. I was then able to speed up when I got to about 8K and from 9K onwards seems to have energy and the mindset to go for it though my legs were aching. 

20/08/2010 at 17:10
Also think you need to choose what 10k you race for your pb. I've deliberatley chosen a flat one to up my chances of a sub 50. Also plan to do a 10 miler as well just to see what pace I can do. My long run is generally no less than 10 miles which takes me about 1hr 30min. I live in a hilly part of the country so I'm also hoping to reap the benefit of having to run up the damn things!!
20/08/2010 at 17:19
gary amer wrote (see)
just worked out on the cool running pace calculator I would need to run 8:02 min/mile av to hit 50 mins!!! Jeez that sounds fast!!


This is exactly how I feel.  I mean- to beat 50min it makes sense that I have to consistently run at 5min/ km or faster and it just seems impossible when I'm training and trying to maintan this speed for more than 3-4km.  But then I must have been quite close when I ran 10k in 50min37seconds... How on earth did I do it?  I guess you push yourself a lot more when you race without realising it

20/08/2010 at 17:25
yeah I think thats it..when you're racing the adrenalin kicks in which doesn't happen in training and your head is probably in a different space which must also help.
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