Sub 50 minute 10km Support thread

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icelandic trigirl Aug 2015 6:08pm, 9 Aug 2015 1,795 posts	0 icelandic trigirl Gene, it might help to train longer distances. I broke 50 when I was training for a marathon. Being able to run a half comfortably meant I had loads of welly left for the last mile
Autumnleaves Aug 2015 9:12am, 10 Aug 2015 6,604 posts	0 Autumnleaves I broke 50 after getting sub 24 for 5k the previous summer - so I knew it was theoretically possible! Speed work at club sessions helped, and tempo runs.
GeneHunt59 Oct 2015 10:32am, 5 Oct 2015 563 posts	0 GeneHunt59 Yay, finally! - 47:48 at the Middlesex 10K in Hackney yesterday - such a relief
Metro_Nome Oct 2015 10:40am, 5 Oct 2015 2,878 posts	0 Metro_Nome Well done
Night-owl Oct 2015 10:52am, 5 Oct 2015 21,443 posts	0 Night-owl Great running Gene well under
Autumnleaves Oct 2015 11:40am, 5 Oct 2015 7,060 posts	0 Autumnleaves Great stuff Gene
RedAlex76 Oct 2015 12:57pm, 5 Oct 2015 198 posts	0 RedAlex76 Took a step closer Yesterday got a new PB of 52:56 taking just short of a minute of my PB i got in August!
Dvorak Oct 2015 1:05pm, 5 Oct 2015 10,839 posts	0 Dvorak Well done Gene - now you just need to tell us how you did it Good PB Alex I got closer to sub-50 again three weeks ago, 50:54. 44s faster than I managed in May and thus second best ever 10K time. Ran my fastest HM for five years yesterday, so maybe I need to find another 10K in a month or so (although I'd also like to find another HM in a month or so).
GeneHunt59 Oct 2015 2:28pm, 5 Oct 2015 564 posts	0 GeneHunt59 Dvorak - how did I do it? Firstly, I was suggested a flat course by a fellow member of my club. Secondly, my endurance, stamina, speed, whatever has improved in recent weeks. Other runners have noticed how I can maintain my pace over longer distances - especially runners I can't touch at 5K. I did 800m interval training last week and the coach and others noticed how from the third interval I got markedly faster. I still find the first couple of miles of a race tough, (even with a good warm-up beforehand), but find from then onwards I settle into a rhythym and can keep going - don't get me wrong, it can still hurt, but is manageable. Finally, I had a couple of other members from my club around me from about 1K to go - that really helped. Oh, I nearly forgot, I train 4 times a week - interval training (Tue), steady run (Thu), parkrun (if no race on the Sunday), Long slow run, (or race) on Sunday.
Dvorak Oct 2015 3:01pm, 5 Oct 2015 10,845 posts	0 Dvorak Thanks Gene, interesting. I'm also finding I'm not quite as fast as I should be over 5K. I've contra-adapted I'm doing more distance but still not quite enough of the longest runs. And I also find that once I've got the first couple of miles in, I can hit pace and keep going. And have (rather belatedly) come round to the idea of a warmup (1-1.5 km) preferably an hour or so before the actual race. Can I ask how many miles (or km) you are running a month? I'm averaging 130ish km a month (quite variable: I'm going for 1000 miles for the year). Ideally I'd do a little more but the odd niggle here and there is suggesting that might not be wise.