Best way to do a sub 50minute 10k?

Awalshy85

Hi there, I've been training for 9 months, and have completed 3 10k runs, my first 59:17 back in sept 13 and the latest one was 3 weeks ago of 54:50. I would love to achieve a 10k below 50 mins, I train 3 times a week with an average of 25 k per week. I'm using the 10k forever app which I love, but I'm wondering if I need to train more ? What's the best way to get below 50mins ?

chuckyarelaw

Best way to go under 50 mins is to start by aiming for 49m 59 sec.

pointer28

Have a read of the thread below:

"The best 10k workouts"

Some great info in that.

Awalshy85

Ah thanks a mill

chuckyarelaw

Awalshy85 wrote: »

Ah thanks a mill

You're welcomeo.

Ceepo

chuckyarelaw wrote: »

Best way to go under 50 mins is to start by aiming for 49m 59 sec.

Now that's a big help,,,,,,,,,,,,, Not

chuckyarelaw

Ceepo wrote: »

Now that's a big help,,,,,,,,,,,,, Not

You're lovely.

Ceepo

Awalshy85 wrote: »

Hi there, I've been training for 9 months, and have completed 3 10k runs, my first 59:17 back in sept 13 and the latest one was 3 weeks ago of 54:50. I would love to achieve a 10k below 50 mins, I train 3 times a week with an average of 25 k per week. I'm using the 10k forever app which I love, but I'm wondering if I need to train more ? What's the best way to get below 50mins ?

Some great info for 10k, http://www.boards.ie/vbulletin/showthread.php?p=81721791

ratracer

In my case, and it took a while, but pace yourself properly, so try run at 4 mins 50 per km for every km. at the start you might be going quicker, in which case slow you pace slightly so you have some reserve towards the end.

I haven't done a huge amount of running in the last few years, but the odd 10 km event I do, I still use this as a guide and it doesn't fail me.

Ceepo

chuckyarelaw wrote: »

You're lovely.

In your words. "you're welcomeo"

eyescreamcone

My 10k times came down when I ran longer distances in training.
Up to 16k.
10k will seem easy then and your times will decrease

DK man

I did a 49.59 last year! In Dundalk -

For me it was all about taking it very easy for the first 5 k and enjoying my run and not getting caught up in the big burst at the start trying to keep up with the super fast gang. I was in the back quarter for about 2/3 k of this section but was feeling good and I just upped a gear for the second 5k - I started passing a lot of runners at this stage and some of them were walking - this gave me a boast and put fuel into my legs at about 8/9 k I lifted the pace a bit more but wS still feeling ok and then for the last 1-200 metres I give it mist of what I had and then saw the clock and knew I had to give it everything to make it over the line sub 50...

BeepBeep67

Awalshy85 wrote: »

Hi there, I've been training for 9 months, and have completed 3 10k runs, my first 59:17 back in sept 13 and the latest one was 3 weeks ago of 54:50. I would love to achieve a 10k below 50 mins, I train 3 times a week with an average of 25 k per week. I'm using the 10k forever app which I love, but I'm wondering if I need to train more ? What's the best way to get below 50mins ?

An extra days running at least wouldn't go amiss, but if you could build up to 5-6 days even better.
To break 50 keep it fairly simple, when you get faster the McMillian thread would be more useful.
2 x easy runs 6 - 10k @ 6:30+ per k.
1 run with some faster than current 10k pace, 4 x 800 for example.
1 longer run, build it up to at least 10 miles and run this at 2 x the time of your 10k. Example, you currently have a 10k time of just under 55mins (8:49 per mile), build up to running 10 miles in 1hr50 (2 x 55mins) 11 min pace.
Any additional runs, just keep as your easy days and throw in a few strides once or twice per week.

thewolf_ie

Join a club and get a coach if you can.