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May 2013
9:14pm, 29 May 2013
5,420 posts
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Footpad
Well done on Monday. We went through 5K at 28 mins and you finished in 56min so good pacing. I wish I had known and I would have stayed with you. I knew you were with me at 6K but looked around and lost you after that. For some reason I was feeling fresh so pushed on which was pleasing.
I think you can aim for a sub 50 at next years 10K. I found adding in a parkrun and running 5K as hard as possible was brilliant at making me faster. It takes a few months of concerted effort. Do not expect too much too soon as otherwise you run a risk of injury. So add in some speed/hill work and reap the rewards!
Well done again!
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May 2013
10:03pm, 29 May 2013
3,483 posts
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Too Much Water
I would go away and work on your 5k time for a few months - If you live near a parkrun course try and race it hard once a month, so you can gauge improvements. For a sub 50 10k, you'd want to be racing 5k in less than 24 minutes
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May 2013
10:12pm, 29 May 2013
5,642 posts
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Bazoaxe
I would just run more than you do now - not at any real pace. just run and as you bank miles you will get faster - FACT
Dont overdo it in mileage terms or speed - you wll get injured, just run often, run within yourself and see improvements - once you start to plateau them worry aboyt specific training
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May 2013
9:51am, 30 May 2013
72 posts
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Moleshome
Looking back at my log my peak was in January this year when I was sticking closely to my training plan and doing 50k a week.
That week I did a 9k run with 6k @ tempo:
Tempo section was 5:13/Km with average hr overall of 157 and max of 174
Compare that with BUPA where I've probably not been doing more than 20k a week for a while (torn calf muscle 4 weeks ago):
Average pace 5:33/Km average hr 183 and max of 195
*shocked* I hadn't realised I was that much fitter at the start of the year.
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May 2013
9:53am, 30 May 2013
73 posts
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Moleshome
One of these days I'll find a smiley that works *grin*
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May 2013
9:57am, 30 May 2013
16,337 posts
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JohnnyO
I am with Bazo on this. More miles, and don't bother speed training until your weekly mileage is consistently high (at least 30+) for a few months.
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May 2013
10:09am, 30 May 2013
3,336 posts
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HermanBloom
I still genuinely have no idea how people do 30+ miles a week. I hit 20 a few weeks back, and barely had time to eat.
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May 2013
10:10am, 30 May 2013
5,342 posts
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lammo
You need to run faster HB !!!
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May 2013
10:18am, 30 May 2013
3,337 posts
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HermanBloom
Haha, valid point 
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May 2013
10:22am, 30 May 2013
95 posts
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Revbarbarag
In my previous running career, when I was in my early twenties, I worked my way up to 30 miles a week, and stayed there. How? I was a student. As soon as I graduated and had to work for a living, it all went to pot.
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