10k in under 50 mins

1 to 20 of 40 messages
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
ET7
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!!
ET7
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!

Sara
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

http://www.ultra-fitmagazine.com/PDFs/beginners/Marathon%20Training%20Plan.pdf

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
ET7
19/08/2010 at 18:17
wow Sara thats a brilliant result! Thats given me hope!
ET7
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

ET7
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!!
ET7
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. 

ET7
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!!
ET7
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!!


Gary

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

ET7
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.
ET7
1 to 20 of 40 messages
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW Forums