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Sub 50 minute 10km Support thread

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Ceratonia Oct 2015 3:21pm, 5 Oct 2015 2,528 posts	0 Ceratonia Dvorak, not necessarily recommending this approach, but maybe the benefits from your HM will be more immediate? My parkrun PB (in approaching 150 parkruns, over the space of 4-5 years) was done 6 days after my HM PB and I haven't been within 20 seconds of it in the year since then.
Dvorak Oct 2015 3:28pm, 5 Oct 2015 10,849 posts	0 Dvorak Hi Ceratonia, my 5K PB actually dates from four weeks after my third fastest HM and in between (two weeks after HM) was my 10K PB (and sole sub-50). Said HM being the same race as yesterday (Glasgow Half). My quads have felt a bit mashed for the last fortnight though (no worse today, just same) so they might like a wee rest. Then I'll make them run intervals for a couple of weeks
Dvorak Oct 2015 3:32pm, 5 Oct 2015 10,850 posts	0 Dvorak (Erratum: that race is now my fifth fastest HM - ran 30s faster yesterday.)
GeneHunt59 Oct 2015 4:55pm, 5 Oct 2015 566 posts	0 GeneHunt59 Dvorak:- in answer to how many miles I run per month. I got up to 126 in August - a little high for me. Last month I managed 94 I think, but had a couple of short races which lowered my total. I expect to run on average from the early 90s to early 100s in the next few months, unless I do anything silly and enter a marathon somewhere!
Homer Oct 2019 8:56pm, 14 Oct 2019 13,374 posts	0 Homer A big stretch goal for me this one (at the moment) but would be nice so I'll lurk
Autumnleaves Oct 2019 9:00pm, 14 Oct 2019 14,185 posts	0 Autumnleaves I have hopes I might be back here soon. Best time this year is 50.12
Queen of Cups Oct 2019 3:53pm, 21 Oct 2019 314 posts	0 Queen of Cups Its never too late - I ran 49:01 on 1 September at a fairly flat 2 lap 10k (although some of it was on a path rather than tarmac) and yesterday ran 49:51 on a hilly 10k. What I have done differently is that I now train (almost) every day, although I run around 100 miles a month I try to do 3 or 4 miles every day. I do a lot of pilates to strengthen my glutes. My previous 10k best was 51:09 in 2011. My quads are a bit achy today.
Dvorak Oct 2019 4:33pm, 21 Oct 2019 18,116 posts	0 Dvorak Well done QoC Took a while, but you got there. I'm not managing to run 10km just now, down to targeting sub-60 if I could.
Homer Oct 2019 5:30pm, 21 Oct 2019 13,397 posts	0 Homer Nice one QoC