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Sub 50 minute 10km Support thread

67 watchers
Jan 2011
12:15pm, 17 Jan 2011
11,167 posts
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Frobester
Current PB at 10k is 49 minutes - but what with working towards the Holy Grail, aka 26.2, I'd appreciate some input from others as to how/why to input 10ks into a mara training plan.
Jan 2011
12:19pm, 17 Jan 2011
10,567 posts
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Pammie
Afternoon

F4rley you bring up a good point about the length of a long run i've heard of different lengths by different people. But from people i respect 10-12 miles seems to be the advice. Although there are some who say thats too much. From one book i own 15 miles is suggested

Saying all that when i got my sub 50 before i was training for a 15 miler in the March after i kept up with the 2hr runs weekly about 11-12 miles for me hoping to do a half in June but i missed the start so didn't run and contnued to the 2 hr runs up till my 10km in the October
Jan 2011
4:45pm, 17 Jan 2011
4,695 posts
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Broccers
Hey.
This is my main target for this year. My PB to date is 51:07 but that was quite a while ago.
2 years of ironman and long stuff has slowed me down but I am picking up the pace now!
Have a 6 miler on Sunday which will let me know where I am at
Jan 2011
5:17pm, 17 Jan 2011
10,568 posts
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Pammie
Hello Broccers and welcome Think thats what happened to me after my pb race started marathon training and kind of stagnated or even went backwards as far as 10km is concerned

Good luck Sunday
Jan 2011
10:47pm, 17 Jan 2011
5,403 posts
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For My Light
I got my 10km pb about 8 weeks after the marathon, and got my HM pb 3 weeks before marathon. Shows how much marathon training can help other distances
Jan 2011
11:09am, 18 Jan 2011
4,701 posts
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Broccers
Marathon training trashed my other distances cos I got injured and plodded too much!

Got a HM PB in October but think it will take a while to get back up close to 8 min miling
Jan 2011
12:08pm, 24 Jan 2011
4,777 posts
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Broccers
49:58 for 6 miles on Sunday.
Need about 15 secs a mile quicker to go sub 50.... not as far away as I thought
Jan 2011
6:46pm, 30 Jan 2011
3,845 posts
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Dvorak
Just saw this thread (was looking at the sub-25 5K thread. Here is how I achieved my sub 50 (previous best was 52:00, sixteen months before).

Have a decent training volume (Fetch analysis shows 203 miles: 45 run days with 9 runs over 10K). Run a decent half two weeks before. Not much running between races, though I did have a tuneup on the track three days before and a rubbish short run two days before (I think that having the Rubbish Run is Really Important ;-)).

On the day, have a fast course (Stirling in my case), ideal conditions and do everything right :-). Result 48:39 dolphin dolphin dolphin.

I also set a 5K PB of 24:16 two weeks after that, again a fast course in near ideal conditions. You'll note that the pace is only fractionally faster, and somehow, I was a bit ho-hum about that one.

(I don't know where the next sub 50, is coming from, though kingkong.)
Jan 2011
11:25pm, 30 Jan 2011
10,598 posts
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Pammie
Thanks Dvorak

Though just building miles at present have a few 10kms in mind this year and shall do some 5kms along the way My ideal course hopefully is Southend if the weathers right Got one in June but it will be hot - Guaranteed it always is. but will be a guide to where i am

Sure you can do it again keep doing the things that went right last time
Jan 2011
2:01pm, 31 Jan 2011
157 posts
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Rigel
In my experience (setting 3 consecutive sub-50 PBs) the best conditions for getting sub-50 are wet and cold and feeling a bit rubbish :-)

I'm no expert but what seemed to work for me was a combination of good base mileage (looking back I was doing 80-95 miles a month), some good interval/tempo sessions thrown in and some weight based core strengthening (BodyPump or pilates etc). When I stopped doing the core strengthening classes, my race times suffered even though I was still putting in the same training mileage.

Also, I really think bad weather and feeling a bit sub-par before some of my races helped me - last 2 10K races, I didn't set off aiming for anything exceptional, just ran a relaxed race thinking it would be rubbish but maybe being more relaxed means I ran better? Whatever, I didn't look at my garmin - just ran according to how I was feeling and turned out to be a PB of 48.31

About This Thread

Maintained by Night-owl
For sub 50 Wannabes and those who have been there done it and can offer advice
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