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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
Did the Richmond River Run yesterday. 50min 20 seconds... grrrrrrrrrrrrrr. I was so so close I could almost smell it but it wasn't meant to be. Made a mistake of going to the toilet just before the race started and as a result ended right at the end of the pack. Spent the first 3km dodging and overtaking everyone wich included jumping over stinging nettles on the side of the path. Not great. This will teach me to get in the right position next time...
The good thing is that it was still better than my last 50min 37 seconds so going in the right direction slowly but surely
Neet to start planning the next attempt at 10k after Run to the Beat in three weeks time.
Sara Rush, can you remember where you found that 3-day-per week half marathon schedule? I'm just looking for a good one now (I'm not lazy but a combination of crazy commitments makes it hard to find 4 evenings to train with rest days in sensible places).
FWIW, and people have already made these points, I ran my 10K PB (50:51 grrrrrraaaaargh) whilst half marathon training. In fact it was the week before as a "practice" as I hadn't raced in a long time.
The combination of speedwork in the half mara plan I was doing and long runs, also worked for the 10K.
What did for the sub-50 I was on track for was runners trots. On the bright side, at least I learned the lesson about not drinking a pot of coffee for breakfast, pre race, before the 10K, not the half marathon.....
If you want to break 50 mins there are a few things you will needs to do:
Run at a far greater speed than 10k pace. Doing 8 x 400 is a good way to do this. You need to increase leg turnover and running economy. Make sure you run the distance at least twice a week. A 9 and 6 miles slow run should be in order. You also need to do tempo or interval work. 4 x 1 miles at 10k pace is always good. But basically your times will go down as your milage goes up. My weekly milage was 15 miles and I had a PB of 48mins. My milage is now 45 and I have a PB of 39:30. But there was a year building up the miles between. Best of luck.
Just done my first 10k sub 50 mins. My previous best was 50:38 but managed 47:36 tonight on a fairly hilly course. Well happy with that. Only been running 6 months and when i started I was doing about 67 mins,
Seems the hardwork has paid off . Not related but also did my 5k PB this week in 22:30, so all in all a good week.
Some great times/improvements everyone - you must be chuffed Adrian. Doing the LSR's (20,21,22 mi) for Dublin marathon training has def helped me - yesterday did 46:13. Was reading some training stuff and it said for a 3:45 marathon you should be able to do a 46 min 10K etc. While I know I am on plan - 22miles at 8:30/mile comfortably I hadn't done the 46 min 10K so thought I'd give it a go - wasn't as bad as I expected so now completely sure I'm ready!! After Dublin I'll be aiming for sub 45 min 10K!