Your 10K in under 50 minutes
Tips and strategies for improving your performance
Being fit enough to run a 10k in under 50 minutes requires focus, dedication and strategy. To help with the strategy, Lesley, Pulse 8 fitness professional and seasoned runner (she can boast a sub 3 hr marathon) offers general advice and training suggestions.
The example training schedule Lesley proposes is ideal for people who can fit in three runs a week, building up over eight weeks. Mixing up the runs is important – one long steady, one threshold run and one interval run:
- Long steady: 45 -60 mins @ 1 min slower than race pace, for up to 10 miles
- Threshold: After warm up jog and drills, run for 20 – 25 mins @ 12 seconds slower than race pace
- Interval: 5 x 1200m at 5k race pace (i.e. faster than 10K pace) with 3 – 4mins recovery. Alternatively, try shorter, faster bursts up hills.
Lesley says that strengthening the running muscles has to be a priority when trying to improve your 10K performance. You’ll be pushing yourself quite hard and if you’ve prepared your muscles it will also help prevent injuries. To help, she’s put together a set of exercises, which you can include at least once a week. Including a general circuits class is also a great way to boost strength and anaerobic levels, to improve your speed and power.
Stretching is vital and Lesley recommends a weekly class like yoga or body balance.
Lesley’s rule of thumb is to run 30/40 km every week as a great way to improve your 10k time.
Example training week
To warm up before the race, Lesley recommends 8-10 min jog and strides, getting up to race pace for 50m, twice before the race. Try to time this to end not more than a couple of minutes before the start.
Try to keep your rhythm and breathing rate steady throughout the race. Lesley says that runners are sometimes tempted to charge at hills, driving themselves hard to make it over the top. In fact, the trick is to concentrate on maintaining an even pace over these tough spots.
Feeling inspired? Why not book in with Lesley or one of the fitness team, to help bring your running plan together? We’ll help you achieve your 10k goals.