Training For My Sub 50min 10k

My quickest 10km to date is around 52 minutes and the prospect of achieving a sub-50 minute time seemed almost unachievable until now! I've been running 4-5km at faster pace than my usual longer runs and have been gradually stepping up the distance. Last week, I managed a 6km run in under 30 minutes which was good. I felt pretty tired afterwards but OK. Last night, I set off for what I thought was a 6km run but realised after 30 mins that I was nowhere near home and still had a couple of km to go. I cracked on at the same pace and managed 8.2km in 40 minutes dead which I was really pleased with. I'm feeling confident now about the prospect of a sub 50 minute 10km and just need to organise one now!!! Here's my run, taken from my new Polar Watch.

Asics GT-2140 Running Shoes - Review

I've had problems with shin splints for the past couple of years, ever since I started training for the 2008 London Marathon. Although I never realised it, previous running specialist have always recommended a structured shoe based on a quick look at me running across the shop!!

The increased intensity of marathon training caused me no end of problems, resulting in numerous visits to the physio and dissapointing marathon time having run whilst injured. I entered the 2009 London Marathon with a view to completing my unfinished business and a sub 4 hour marathon but withdrew due to injury...yes, problems with my shins again.

I've seen a podiatrist, been recommended new shoes but have still felt the need to ice down my shins after every run. Until now.....

8 Weeks ago, I tool a trip down to the Asics Store in Central London and took part in their free Gait Analysis with one of the guys there. He asked me a ton of questions, got me on the treadmill and talked me through the whole process eventually recommending a pair of shoes (Asics GT-2140). I left there £85 lighter but with probably the best pair of running shoes that I've ever had.

In the last 8 weeks, I've been running every other day and whilst I still felt a bit sore at the start the pain and discomfort I felt previously has all but gone.

I'm actually amazed, after spending huge amounts of money on orthotics, podiatry vists and several pairs of running shoes, I'm now running pain free with one simple pair of £85 running shoes.

Improving Running Pace

My quest continues to increase my running pace with a view to completing my first 10k in under 50 minutes. So far it's going reasonably well and I'm running regularly at 5min km pace but only over about 4km. I ran again on Friday, this time beating my best and managing 19:36 on a day when I was tired and didn't really feel like running. I managed another 4km on Thursday in 20:01 and my last 3-4 runs have all been very close to 20 minutes. I've decided to stick with the 4km for another few weeks and then step up to perhaps 5-6km and see if I can maintain the pace. You'll see from the graph below that I barely edged outside the Max heart rate zone which shows my fitness must be improving.

Running 5 Minute Kilometres

In my quest to run a sub 50 10k, I've been concentrating my efforts on running 4km at 5 min per km pace. Last night was the first time that I managed to run 4km in under 20 minutes, coming in at 19:49 which I was very happy with. My new Polar RS400SD helped me along the way monitoring my pace and heart rate whilst on the move. Here's my graph...

I found the run reasonably hard and as you'll see from the graph eased out of the 'maximum intensity' zone in the second half of the run. This is when my hear rate went above 180bpm and I was starting to feel it. I must add, that the weather was extremely hot, upwards of 25 degrees and the sun was burning down on me. Still, I made it and it gives me the confidence to build up the mileage at that pace, keeping my focus on that sub 50min 10km.