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.
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!
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!
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.
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
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