Some advice please. I am desperate to run a 10k in less than 50 mins. So far my best is 51.10, which was Dec 2001. Since then, I've done a number of other 10ks (plus the same one again) and still not beaten this.
I've been running just under 2 years, and am in a running club, do speed work, interval training, generally run about 20 odd miles a week. On top of that, I swim a couple of times a week and go to the gym to do weights a couple of times a week.
This time last year I felt sure I was going to do it, but here I am again asking myself what more I can do to improve. Should I just concentrate on running and forget the swimming pool and gym? Is my age against me (I'm 45). Can all I look forward to is not getting any slower?
Has anyone else felt the same, and got some much needed inspiration for me?
I know I should probably just forget the time and enjoy running, but I would just like to achieve this one thing!
NB
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Good luck!
Eg: few 5ks to help the speed, ten miles and 1/2 marathon to make you think that 10k is easy and you can sprint it .
I am not an experienced runner or anything so you can probably ignore this but...
What weights are you doing. This might be a bit controversial but if the facilities are there I would advise doing squats with free weights - with someone experienced assisting. This will pretty much ensure you have strength in your legs. Do high weights low reps - obviously high is a relative term. I think a lot of people go to the gym and lift such low weights that they are hardly increasing strength at all. If you've been doing it regularly for some time I'd ask how much your maximum lift has increased ? You might also so some bounding/hopping type exercises.
To me it seems that you run 3 times a week, swim 2 times a week and lift weights 2 times a week. Training breaks your body down and rest builds it up! Put in some restdays too.
Consider a "pulsating" training schedule were miles, intensity and method(LSD, hill running , speed work, etc) vary from week to week. Eg 2 tough weeks then 1 easy week. You may also divide your running season in "build a base"-period, "build leg strenght"-period, VO2 max-period, speed weeks and taper period. This will make it easier to peak for that important race.
Good luck!
Select your race well in advance (try to make sure it's flat if you want a PB), and stick to a schedule.
Good luck
If you do increase you mileage then do it gradually over maybe 5 or 6 weeks.
You've only been running for 2 years so you can expect improvements for at least another 3 or 4 years, maybe longer.
But for these improvements to happen your training must steadily intensify, either through increased mileage or harder sessions or both.
Don't worry about your age. Being 45 means that your improvements will only last for another 3 or 4 years. A teenager can expect to improve constantly over 10 + years.
By the way, what is the longest run you tend to do?
You've been that close to beating 50 minutes that it shouldn't take much of a change to enable you to accomplish this goal.