Chasing the sub 50 10k - for what seems like forever

Anyways:

Schedule is as follows;

3/4 days a week.

Hill session or 800,s
Tempos at 10k pace 3*10 mins or 3*1k at 5k pace
LSR : bewteen 8 and 12 miles at any pace bewteen 9 30 or 10 30

This week I ran 30 miles and really feeling it ( I vary between 20 and 30 miles a week)

So for example the pace for the tempos for 10 mins are bewteen 4:53 and 5:00. These seem to be a hard controlled pace. The overall run will be about 7 mile with abut a 920 average pace.

I need to pick a unit system and stay with it me thinks. Problem is I am all about miles and all these newbies speak in kilometers so constantly translating in my head!!!

Haven't raced in a while too scared and no idea what I should even aim for!

Mile trial is 720 but had a nice tailwind that day!!!

I tried a tempo run a couple of weeks back - warm up cool down and 4 miles in middle @ 830 - 54 min 10k. So hoping maybe at the moment I could do 53.

I know I need to race .

Hi,

I am following my clubs plan. Unfortunately for me I fall in between two Groups (it's a small club) so I alternate between groups depending on the session.

The schedule has three runs

Hill training which varies weekly between long and short hills (200 m-400m)

Tempos which vary weekly between 10 mins at 745 *3 With 3 min jog recovery and 1k repeats @ 735 *4

Needless to say this is not the pace I am doing!!!

So on Thursday we warmed up for about 1.5 mile

1st ten mins @ 8.03
2nd at @ 8.00
3rd @ 753

Actually held back on second one because I knew I had one left - felt strong despite being moany to before I started

Total run was 7.5 miles so tough session.

This morning did a 10 miler at 10 min mile . Lovely day for it . Nice company lovely route!

I skipped hill training for the last two weeks because of hip niggle on advise from physio so this week did some random intervals at 8.00 min mile. 400/600/800/800 and then rejoined group - total mileage 8.5 mile

I tend to throw in an easy run on wed or fri depending on the legs 3-5 mile.

Reading between the lines I think the plan is set up to aim for 48 min 10k and a 23 min 5k

I am running by feel as in hard but controlled and trying not to get get carried away with the speed demons .

Learned my lesson last year and got an injury for my troubles!!

I have a hometown 10k planned for the May bank holiday - it's a lovely course but very hilly. Would love to sub 50 here but probably unlikely given the course.

How much can person improve in six weeks?

Toying with the idea of the bupa run because it hits my peak monthly energy levels ( maybe too much info)

Then 5k in dundalk on the 18th April which is supposed to be a fast course so will do that. Also contemplating dundalk 10k.

Looking for a good pb course if anyone has any suggestions?

See all talk

I'll give you a clue - not DDAC

Now is our time!!! I have a mental deadline of the end of June to acheive my goal ! Be great to have some company for the journey !

I started adding core (t25) back in January but I didn't have the energy for it on top of running - couldn't understand why at the time but turns out I had low iron.

I am a bit stuck for time and randomly will do a t25 without the jumpy bits but it's a bit too inconsistent to make a difference .

Strangely I ran for over 10 years injury free and in the last year I am plagued by injury - my physio reckons it's because I went from hero to zero after an 8 month sabbatical from running. All of a sudden my gait is giving me runners knee and dodgy hip!!

Also I am fundamentally lazy. I only run because once you go out and run a bit it's quicker to run back then walk.

Anyways I can't go out to a core class but if anyone could recommend a good dvd I would be grateful . Having a nice flat stomach would be a nice side effect for my holidays!!

Tonight was supposed to be hills but didn't do them because of hip niggle.

Run total: 7.5 mile @ 9.09 min mile

Warm up of 1k at 10 min/mile
A bit faster for 3.3k at 9 min mile
Slow down for big hill (1.7k)10 min mile
Tempo for 5k @ 8:15
Cool down 1 k at 10min mile

5k tempo felt tough . Breathing shaky after up hill at 4k. The last 3k felt faster than first 2 k. I had my watch set to lap time,distance and pace and recorded the whole 5 k as a lap so don't know how fast each k actually was. Not sure it was exactly controlled i.e that it was a tempo ! Recovered quick enough when slowed down for cool down though. Stomach really queasy for about 20 mins after. Was forced to chomp on yummy chocolate to make bad sick go away!!!

Can't help but wonder was that race pace ? if so sub 50 is far away.

Here are the excuses:
•I had already run 6k - 1k of which was up a large hill before pick up
• I have the start of a cold
• 1 hr of unanticipated walking prior to run (well ,about 5 hrs prior)
• it's a bad week for me blah blah

So while it was a good run i felt I lacked control in my breathing .

Thanks guys!!

Dunshauglin not a "runner" for me as I will be busy sunning myself in foreign lands! It's a pity because I have heard its a good course for a pb . Will pass info to my club mates mind.

The September run sounds promising ! I have heard the the ladies mini marathon is actually a very nice course if your registered as a runner ?

I ran it once before and it was unpleasant - too much weaving etc.

If there is anybody looking for a nice five mile course- my club are planning a very flat course - near the coast. It's in July (26th) and should be a good event ! I should probably post the details in the up and coming section at some stage. It will be AA certified chipped etc .

That's me done with advertising .