Sub 50 minute 10km Support thread

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Night-owl Feb 2015 3:56pm, 10 Feb 2015 18,826 posts	0 Night-owl That's fantastic AL Well done
runningmumof3boys Feb 2015 4:25pm, 10 Feb 2015 3,892 posts	0 runningmumof3boys Nice one and yeah I just realised id not popped in since I got my first sub 50 last year !!
Dvorak Feb 2015 6:56pm, 10 Feb 2015 9,759 posts	0 Dvorak Very well done AL I haven't done a 10K in ages. If I keep my training going as it has though, might be a hope of sub-50 sometime this year.
The Scribbler Feb 2015 1:00pm, 17 Feb 2015 3,373 posts	0 The Scribbler Great stuff AL
GeneHunt59 Jul 2015 8:44am, 28 Jul 2015 254 posts	0 GeneHunt59 Quiet in here - everybody already sub 50 or something? I'm hoping to break the 50 minute barrier some time this year. Managed 50:14 at the end of May, but was struck down by a virus 3 days later. Took a while to get back into running in June and my time over all distances was really affected badly - from over a minute a mile slower, gradually improving through July. I ran three 10K races since May - 53:41, 53:15 & 53:08. These times make the May time look a freak result, but I ran a parkrun on a flat course at the end of June and was 1 min 20+ seconds slower than my 5K Pb I set there only in May - and I was giving it my all. Running Queen Elizabeth Olympic Park on Aug 8, which is meant to be a good course. I have no other 10K races pencilled in this year as yet. Wish me luck, and as usual, all advice gratefully received.
icelandic trigirl Jul 2015 9:26am, 28 Jul 2015 1,783 posts	0 icelandic trigirl good luck, Gene! I'm not a great runner but the way I got down to sub-50 was by training for a marathon! Being able to easily run 20k meant that the 10k felt like a doddle and I could bomb the last 1-2k home. I think the official advice is to practice lots of fartlek and interval training. Lots of short/fast/repeats.
GeneHunt59 Jul 2015 9:48am, 28 Jul 2015 255 posts	0 GeneHunt59 Thanks for the support & advice ITG. I'm settling back into a proper training regime now. Typical non-race week is Tue: Intervals, Thu: Steady Intermediate run (5-7 miles), Sat: Tempo run (parkrun), Sun: LSR (8-10 miles). I was thinking of increasing my sunday run distance, and possibly introducing fartleks into my Thursday run.
Autumnleaves Jul 2015 9:59am, 28 Jul 2015 6,531 posts	0 Autumnleaves Hi Gene - what made the difference for me was longer tempo runs - part of training for a half marathon. I made sure one of my weekly runs was around 4-6 miles and ran the middle section at tempo pace. This wasn't 10k race pace - but finding that a pace that was around 30 seconds slower felt comparatively 'easy' was a big mental boost. I had also got my 5k time down to sub-24 the previous summer - so I 'knew' I ought to be able to do it. For me the mental battles have been at least as significant as the physical ones!
lammo Jul 2015 10:04am, 28 Jul 2015 6,149 posts	0 lammo Are you doing any easy runs in amongst all that Gene? They all look like effort sessions, some on this site would be giving you a stern look right now...
Dvorak Jul 2015 10:06am, 28 Jul 2015 10,582 posts	0 Dvorak Just after my last post, I was struck down with a bug as well. So my progress had a setback. I got back a bit though and ran my second fastest ever 10k, though at 51:38, still a bit to go. And got my parkrun time down again, though never got to a flat course for that sub-25. And ran my fastest HM for four years. I reckoned I was peaking and would go back a bit and so it has proved, but hopefully I am on the upswing again. Another HM in two weeks and I was hoping like ITG said that a 10K improvement would come off the back of that again. But just as I was aiming for a last long run, and some hills ... I have the cold. Gah! Good luck Gene, bugs, peaks and troughs for you as well. I did some intervals around those race times as well, though I struggled to get my fast speed to what I could do at the end of a parkrun, or even a 10K.