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Sub 50 minute 10km Support thread

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GeneHunt59 Jul 2015 10:10am, 28 Jul 2015 256 posts	0 GeneHunt59 lammo - the Sunday run is a LSR - long slow run, and Thursday is at a steady pace - nowhere near race pace. If I have a 'proper' race I will drop one of the effort training sessions, i.e. I never do a parkrun before a Sunday race.
lammo Jul 2015 10:17am, 28 Jul 2015 6,150 posts	0 lammo The effort part of the LSR is the long bit either in miles or time on your feet, it's much longer than your normal runs, so it should still be classed as an effort session. I'm not criticising your methods, but a lot of people on this site would gain a good fitness base by running relatively easily, and ensure they continued to include a good proportion of easy miles to ensure recovery etc More miles is generally the first option to faster times, and when upping the mileage it needs to be done gradually and easily. That's my take away from many years of reading other peoples experience on here, and a bit of my own experimenting. Good luck.
GeneHunt59 Jul 2015 10:22am, 28 Jul 2015 257 posts	0 GeneHunt59 Thanks for the clarification lammo - apologies, I misinterpreted what you meant by 'effort session'.
Weekatiepea Jul 2015 9:22am, 29 Jul 2015 1,943 posts	0 Weekatiepea My 10k pb is stuck at a frustrating 50.09 - I'm not sure when I will try again for the sub-50
The Scribbler Jul 2015 9:31am, 29 Jul 2015 3,475 posts	0 The Scribbler On that basis, I should be looking for a 10k sometime in October/early November after my mid September half marathon. I feel like I'm a way off sub 50 pace at the moment but have had the odd fast shorter race and I'd like to see what I can do over that distance after a solid block of run specifi training.
Triplet Dad Jul 2015 12:33pm, 29 Jul 2015 2,551 posts	0 Triplet Dad Wkp - my 10k PB is an even more frustrating 50:00 from Musselburgh 2 years ago. I ran it again this year but chummed a club mate around so wasn't focusing on time. I have the Forth Road Bridge 10k in a couple of weeks which will give me a better idea of current pace. Once I've figured that out I'll try another later in the year after a bit of dedicated training.
Surrey Phil Jul 2015 12:41pm, 29 Jul 2015 953 posts	0 Surrey Phil I broke 50 minutes after a series of marathons. Not having run a 10k for a few years and fancied something quick for a change.
GeneHunt59 Aug 2015 11:36am, 9 Aug 2015 306 posts	0 GeneHunt59 Ran the Queen Elizabeth Olympic Park 10k yesterday in 50:21. Still can't quite get under the elusive 50 minutes.
icelandic trigirl Aug 2015 3:13pm, 9 Aug 2015 1,794 posts	0 icelandic trigirl Close though, Gene! Just find a nice flat one with a tailwind and you're away. You might also want to think about your start - if it is a busy race, you can lose precious seconds at the start line if it is too crowded and people are not ordered by pace.
GeneHunt59 Aug 2015 3:30pm, 9 Aug 2015 308 posts	0 GeneHunt59 Thanks for the advice ITG. I did try not to get boxed in at the beginning. The race was chipped which helped, so no losing time getting to the start line, although it was difficult at times to overtake other runners when we hit some of the friendlier flatter & downhill sections. All-in-all a fast 3 lap course - some hilly bits, especially approaching a bridge. If anything I started too well - I set a new 5K PB in the first half of the race, (24:36), and was still on track after 5 miles (40.21). I faded a little in the last half mile and misjudged how long the run in was and set off too early. I only had about 100 metres to go and my lungs had had it, and I nearly had to stop. Obviously, I still need to work on my pacing - that is the third 10K race now where I have broken my 5K PB in the first half. I must learn this 'negative split' thing, but it is alien to me, going out slower. I always fear I won't be able to push on later in the race - well not enough to make up the lost time anyway.