Sub 50min 10k in 3 weeks? Advice needed!

Malt_Vinegar

Malt_Vinegar

Malt_Vinegar

Don
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Hi OCUK!

Having recently given up my main sport, and put on a bit of weight, I am looking to get myself a bit fitter, and set myself up what seems like a pretty difficult target of going sub 50 at the Godalming 10k on the 19th of May.

I was up until recently reasonably fit. But I broke my ankle (two places) in September, and have been a bit sporadic with excercise since my recovery. This was my last pre-season training session before i broke my ankle:
http://connect.garmin.com/activity/205219562 - (10 min warm up, warm down included, with 20 min of interval to set heart rate targets)

I was thinking of alternating my sessions, and running every other day, with the odd 2 day rest period once a week. Focussing on interval training then running set distances at set pace and building the set distances up to 10k gently (as gently as 3 weeks will allow!)

My return to training run last night:
http://connect.garmin.com/activity/302816056

I realise this is probably a big ask, but i figure, go hard or go home :D

If anyone has any ideas around a plan to get close to sub 50, i would greatly appreciate it!!
 
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You're already close to 50 minute pace for 3 miles so it shouldn't be a big jump to transfer that across to 6 miles. I generally try and mix up runs at race length/pace with shorter interval training but there will be more knowledgeable runners around the forums who can give better advice. Your target sounds realistic so go for it - but remember and give your legs at least a couple of days off before the race, don't want the nightmare scenario of heavy legs on race day.
 
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Thanks for the advice :)

http://connect.garmin.com/activity/303582316

2nd run tonight...

Managed to get down to 7:45 average pace for the 3 mile. Thought I went out too fast, but seemed to settle into the pace quite well.

Thinking about moving up to 4 miles on Monday, then try to stay under 8:02, and keep my first mile under control.

interval sessions to follow after I fail to make the pace on 4 miles :D

:D
 
I'd definitely try to increase the distance ASAP, but not worry about the pace. The pace will increase as you train, and on the day the moment/crowd/adrenaline will spur you on to go quicker, especially at the end when you see the final kilometer marker.

Create a 4.5-5 mile run and see what your pace is like. Your last run is very good for pace. Does your local town have a running club? It would certainly be worth going along with them.
 
Yeah I'm with Matt-Page, get some longer sub threshold stuff in and build up some base fitness first. You can polish with speed later. If be looking at doing one maybe two long runs a week with some intervals and speed sessions in between.
 
Ok, will up the distance tommorrow. Should I go full 10k at an easy pace, and just build from there?

There is a club nearby, but I don't think I want to run with anyone else. I like to just put in the music and go for it :)
 
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If it were me I'd go 10k+ up to 15k as long as you are feeling comfortable. If you only do say 11 or 12 only increase by 10% the next time. Then on your fourth drop the distance right back and allow some recovery time.
 
I am going to try 10k tonight when I get in. I will run the same route as before, but just go a longer before turning back.

I figure it will at least give me a benchmark to work from. I will then start to up the miles, and try some faster 5ks and work on speed, mixed in with 12-15k runs.

I found a time-to-run.com 10k plan which I will tweak to my personal taste and use to hopefully improve :) Its based around a three week cycle with works well for my almost 3 weeks of prep time :p
 
Just got back from 10k :)

Managed a 52:27, with a few stops(traffic), a railway bridge and plenty of gates!

Mile times were approx as follows:

Mile 1 - 8:32
Mile 2 - 8:32
Mile 3 - 8:42
Mile 4 - 8:43
Mile 5 - 8:37
Mile 6.2 - 7:46

Average pace was 8:38 (8:34 moving pace)
Best pace 6:00

I now feel I have a base to work from - 20 days till the event! Can I shave 2:30 off before then?
 
Thomas. PLease. said:
Did you record your heart rate on the run? What was that like? Seems nice and consistent pace. Should be able to shave some time off that in race conditions.
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Yup, Heart rate graph is here :
http://connect.garmin.com/activity/305315270

I think you should be able to see it on there.

Average was 167, max was 185

The graph was a gentle line upwards with some variation over terrain as i tried to keep up the pace :)
 
I found running with a heart rate monitor I was able to keep my heart rate at a consistent 190bpm, pushing 195+ and I started to get uncomfortable.

Pretty useful, but only ran 10k with one once.

Warming up seems to be key too, I ran 15km yesterday, but didn't feel comfortable until about 7 or 8km in.
 
Malt_Vinegar said:
I now feel I have a base to work from - 20 days till the event! Can I shave 2:30 off before then?
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You'll find you run a bit faster when there is other runners around in a race. Perhaps its something to do with keeping your mind occupied on other things rather than how tired you might feel :D
 
Richie said:
You'll find you run a bit faster when there is other runners around in a race. Perhaps its something to do with keeping your mind occupied on other things rather than how tired you might feel :D
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I keep hearing this from people.

Lets hope :D

Going to do a short run today, or maybe a rest then some speedwork tomorrow. Not sure yet. Will see how I feel this evening when I get in :)
 
You will definitely run quicker on the day with the adrenaline pumping and people around you to overtake. If you want to beat 50 minutes on the clock make sure you get there early enough to be nearer the front or you'll loose time in the pack.
 
Ok. Managed a 5k in 23:52 tonight.
Was running 3miles last time, so .10 of a mile further and still faster :D

Averaged out at 7:42 a mile.

Felt better afterwards too, might have gone out a bit too fast though as the was 20 seconds difference between front half and second half.
 
Malt_Vinegar said:
Can you explain that? Sorry, running noob!
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Tapering means reducing the distance you run in the lead up to the race, normally just the week before is enough. It means on race day you should feel fresh and be itching for the longer run. As others have said, as long as you don't get slowed down overtaking people for the first couple of km then you should be able to crack 50mins based on the times you've done so far :)
 
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