50 minutes for a 10k (21 years old)

indesisiv

andygb wrote: »

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.

Yep, best way to go. Mix up the training a bit.

I normally do speed work Monday (intervals, hills fartlek etc), Gentle 3 miles or so recovery on tues, 6 miles wed (either fartlek, tempo run or just a run depending on how I'm feeling)
Thurs I play badminton, Fri is always a rest day. Sat normally 5k (parkrun) as speed work , sun long run 10-15 miles or so, at a gentle pace...

Will have to start moving more to marathon training in the new year though. But want to go sub 20 for 5k before then hopefully, only need to find 6 secs.

1393jason

Andy when I say sub 35 10k would be national standard what I mean is you can rock up to most local races and be fairly confident of finishing very close to the winner.

1393jason

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.

Is Doncaster your local parkrun? I usually go and do it when I am back home visiting parents in Donny.

Gets a big boggy in winter.

indesisiv

1393jason wrote: »

Is Doncaster your local parkrun? I usually go and do it when I am back home visiting parents in Donny.

Gets a big boggy in winter.

No doncaster is a good way away from me. They just host a 5k race thats at a good standard around the town centre.

1393jason

indesisiv wrote: »

No doncaster is a good way away from me. They just host a 5k race thats at a good standard around the town centre.

Sorry I misread your post. Yes the Doncaster 5k is a very good standard race. Always fancied giving it a go but I can never make the dates fit as it's a bit of a trek from Cornwall.

BrookesAndrew

Ran a 10k in 48.51 last night, its happening slowly but getting quicker!

https://www.strava.com/activities/800679914

indesisiv

Good effort, a good bit of progress in 2 months.

WobblyDog

When I (male) was in my twenties I used to run 10k races in 45 minutes, and I thought I was quite slow. Now in my forties, I've started doing them again, and I'm shocked to find that I can't beat 55 minutes. I'm about 5kg heavier, which must be a factor. Must do something about that.