50 minutes for a 10k (21 years old)

Are you male or female?

If you are male then that would give you a WAVA score of 53.91% if you are female 60.67%. WAVA is calculated as a percentage of the best time for someone your age and sex has run so allows you to compare across age and gender.

HTH.

How often do you run? I think my first ever 10km was about 57 munutes. After about 8 months doing one or two runs week i had it down to 45minutes. Overall id say 50 minutes is pretty good.

BrookesAndrew wrote: »

That was only my second 10k I had ever done. I really want to go to a track and do a 10k round a running track. Wow, 45 minutes that is really good

Wow, 10k round a track takes some concentration.

Do you have a local track? Find out which clubs train there or if you can just drop down. Then go do it.

One of our local clubs regularly hosts races on their track, not sure how you qualify for the races I'll be honest. But I did notice that they held an invitational event the other week with limited places for "amateurs" to enter.

1393jason wrote: »

The big 10k milestones for runners are sub 60mins for a beginner, sub 40min for a good club runner and sub 35 national standard and under 30 you will probably be running internationally.

I wouldnt worry about if its agood time or not and instead focus on the journey, the process and pushing yourself.

Back in the eighties, I could do 16m 50s for 5000 metres on a track, 35m 24s 10000 and 10 miles on the road regularly under 60 minutes.
I was nowhere near national standard and I didn't belong to a club or train specifically for running;).

indesisiv wrote: »

16:50 would get you in the top 2 or 3 of a local race.
Just looking at a 5k that i know had a fairly good field (Doncaster 5k) that would have put you 33rd.
For me thats a bloody good time though much faster than I could dream of going.

Its a cracking pace.

5k's are a lot more popular than they used to be with the invent of parkrun's where people can go out and practice racing.

Thanks, I did the 5K and 10K on a local cinder track. The 10 mile runs were on a couple of local cycle race 10 mile time trial courses on A roads, so they were accurate distances.
The race practice is one of the things which would have helped me, but I was using the running to help my general fitness for county league badminton, which it did.
To get quicker at distance running, you don't just run further in training, you have to combine the miles with serious interval/sprint training.
For example, go and warm up for ten minutes, then do five 20 second, flat out sprints with a ninety second recovery period in between. Then do a five minute easy jog and try doing the intervals again.
Although a beginner will get gradually faster by getting the body used to running.
The other important thing for any athlete/fun runner to remember, is to warm up before exercise and cool down and stretch after exercise.
Dynamic stretching before - lunges, start jumps, arm whirls, knee lifts - this warms up the body in readiness for exercise.
Static stretching after - quads, hams, calves, obliques - this stretches out the muscles after exercise, helping to dissipate lactic acid, thus reducing the risk of DOMS - delayed onset of muscle soreness, which can occur 12 - 72 hours after exercise.