How to Run a Sub 50 10K and Run
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- Опубліковано 17 вер 2024
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Are you seeking how to run a sub 50 10K time? If so, I hope this video which includes some of my top recommend running tips will help you make that next big leap in your running. Focus on consistent training over 12 and preferably 16 weeks in length and you will make significant gains.
Remember, it isn’t just about physical training but mental preparation as well. The best middle to long distance runners are spending approximately 40% of their weekly volume at or below goal race pace.
Check out the resources below to help take your preparation and racing to the next level. Leave a comment, like, share and subscribe. Thanks for your support of RunDreamAchieve.
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Nathan Pennington, MBA is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. He is a former member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and currently working toward his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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Can you talk about the purpose and benefits of doing threshold training?
@@NigeloWalker Hey Nigel. Hope all is well my friend. You may want to check out this video I did on this topic. ua-cam.com/video/OsPanQteAqM/v-deo.html let me know if you have further questions or concerns.
Hey Nate, great video again...I ran 37:48 10K yesterday, do you think I've got chance to brake 3h marathon at the end of this year?
Of course I do Alex. If you can run that fast for 10K it proves you have the capacity to break 3 hours. In fact, that time comes out to a 3:00:09 marathon equivalent. You need to just keep focusing on the basics and trading BELOW sub 3 hour marathon pace. You have what it takes to do it!
...and congrats on the big PR. Sub 37:50 is hauling. Nice work!!
Thanks for putting in km information, much appreciated !. Excellent channel btw
Appreciate your support Andy, that means a lot. Keep up the great work on the roads and track. Keep me updated on your progress.
RunDreamAchieve I started running and training in sept and I’m running my 1st ever Half marathon at the end of this month in Ireland 🇮🇪- I got a sub 50 10km and 22 min 5km PB this month because of the expert information on this channel !, thanks again for making that possible 😊
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New pair of Saucony speed 3 today and ran my first sub 50min 10k.. well happy with myself. Not too bad for a heavy runner at 234 pounds 😂
Let's gooooooooo!!!! Nice work Luke dropping that sub 50 minute 10k. THAT is what I'm talking about! 👊👊💪
Thanks for this
Ive been doing lots of low heartrate runs since january plus 2 x a week a 5k and a 10k harder run
Im getting close
My 5k is down to 23:57 and my 10k is at 51:27
I think i need a bit more speed work and some more strength exersises
Ive also lost 5kg of body fat with smother 2-3kg to go
Im so close
Thanks again for the extra info
🏃🏼♂️😊👍
Thanks for your support. Keep up the great work. Looking forward to hearing about your new PRs and well done on your current times as well.
Thank you. I started running again 8 months ago. Went from 1h11mins to 54min (running alone) last week. I will use your advice
Outstanding work Gautheny. Keep up the great progression.
@@rundreamachieve my new pr is 50min flat now. Didnt push myself too hard. So 49 looks very very much at reach
Update : new PB is 48mins still running alone :p
@@gautheny What's your pb now if you are still running?
@@AT-uy9vv hello my friend. I am still running yes but much less than i was last year. I may be in the 49/52mins shape now. My PB was made in december. 46min 37sec. No competion, running alone. I had about 900 km of mile age on my legs since the beginning of the year. I am very confident i could have broken 45mins in a competition set up that day
@@gautheny Hello again my friend :) How is it going now? Any new pb's? I ran a pb 49:11 sep -23 with around 20km/week last year and started at around 52min. I hope I will run more consistent higher milage this year and maybe get down to 47-48 min :)
Just found this channel! Im a 59min guy, so im ashamed to even comment. But i hope to break 50 by December 2024z
Welcome to the team and don't sell yourself short. 59 minutes is a legit effort, don't discredit yourself I definitely see you breaking 50 by the end of the year. Keep this community and I updated on your progress and jump on the livestream on Sundays
@@rundreamachieve absolutely man. Very kind of you. This is very uplifting especially for me from a very different country. But i sure will follow on every step from here on. I have 11 plus months. I have to make it happen. Thank you so much.
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Did a 10k today in 50:10 😞 but still gonna call it a success 😁
Congratulations EiC. Well done and 50:10 is a legit time too!
Thank you for this! In January I got 51:00! Will first work towards 50 mins and then try sub!
You got this! Nice work Alyssa!!
@@rundreamachieve omg finally did it! Went from 51:00 in January to 49:26 in August!!!
@@AlyssaEveMitchel93 Outstanding job Alyssa! I knew you could do it!
@@rundreamachieveone year later and I PR’d yesterday! Had an injury and couldn’t run from Feb-April. Started training again this spring. Went from 49:26-7:58min/mi pace to 49:04-7:54min/mi pace! Next goal will be getting in the 48 min range :)
Thanks for all of your tips!!
Outstanding work and congratulations!
Excellent video. Thanks. I have no interest in running a marathon so these other videos are helpful. I will say though, if I could run 6x1 mile @ 7:09 with 4 minutes rest between I would probably be running sub-48. I have about 1 minute to break 50 and I can’t repeat 1 miles anywhere close to 7:09 per interval. One mile absolutely, but subsequent miles nowhere close even with 4 minutes rest. But I will keep at it.
Im looking forward to hearing about your new PRs in 2022 Piece Train. Appreciate your support.
Hi, great video and some very useful information. I ran a 49:55 today for my 10km, a PB for me at AVG 138 bpm, however the last km I had to increase my pace to 4:20 in order to hit it. I felt pretty good throughout the run. I thought my AVG HR would be a lot higher but it seems as if my body is coping well at this pace for the distance.
If I wanted to go for a strong PB, should I try to run at AVG 160bpm for the entire 10km distance?
I already do some interval training, I took sprints out of my training regime because I was getting bad shin splints from the tough impact (running on grass), and so I've included more longer runs, e.g 5-7km in between 5:00-6:00km/hr (varying my pace).
I suppose my next goal would be to run a sub 47 10km. I will return to interval training, perhaps 6x1km @ 4:20 pace would good, and also a V02max workout of 10x100m jog recovery to build lactace tolerance as you said.
In saying that I don't really have any questions, perhaps maybe a question on recovery because you mentioned its importance near the end. On a rest day, would you recommend perhaps doing body exercises, e.g. pushups, situps, dips, or an active recovery, e.g. going for a 30min-1hr walk? And to supplement the exercise routine do you find any foods or carb loading usually helps to energise the body better before workouts? I try to give myself 2hrs to digest food but often I become bloated during a workout.
Subbed and thanks again, looking forward to more vids and checking out your other vids. Will give your site a look too.
Congrats on your 49.55 Anthro! Nice work my friend. Keep me posted on your progress.
Hi mate I love the channel and the detail you go into to help other runners. It happens to be that I’m right around this level of runner ( 50:19 ) for my 10k and most of your workout paces seemed fairly reasonable for me however I don’t understand how someone at roughly this level could run 20k of 4:27 and 5:27 per km? This would average out to 4:57/km which is faster than what’s required for half the distance to go under 50 mins? Am I hearing the workout wrong? I think it was around 16:30 in the video. Thanks heaps!
Hey troy. Appreciate you man and thanks for your support of this channel. Actually the pace is 4:40 K for the 1K hard, followed by 1 K at 6:05-6:07 per 1K for the "easy" effort so much more manageable efforts especially during the recovery portions of the workout. You are most certainly well on your way to breaking 50:00 with that 50:19. I'm sure you'll dip under 47 minutes in due time. Keep me updated on your progress.
@@rundreamachieve thanks so much for your response! That makes much more sense at those paces. Would still be a very challenging workout but I think I could do that once I have more long runs under my belt! I notice you really like faster long runs, in regards to that I am very new to endurance sport and come from power sports backgrounds so my mile time is almost 6:00 flat so do you think faster long runs are still good for someone like me or would it build my engine more doing zone 2 long runs? So much conflicting information out there ! Cheers mate 👍🏻
@@troyhewkins2156 Yes, absolutely. You just have to be patient in the early stages. Faster, varied pace long runs should NOT be conducted into you have at least 2 to 4 weeks of training build up. Focus on zone 2 long runs until you are in better anaerobic shape. Gradual, steady and persistent action will get results. Keep me updated.
Was a 55min guy (Oct 21) but I didn't handle injury well in 2022/2023, and so, had big training gaps. Have spent the last four months conditioning (slowly increasing mileage and gym) and now feel ready to start base-building. Key sub-50 target race is mid-October BUT I'll be 66 years old by then. Am I being unrealistic?
Sub 50 is definitely realistic..it will not be easy to achieve but you are most certainly capable of that time. 👊👊💪
@@rundreamachieve Thanks for the encouragement. Although I'm highly motivated and even if I was to stay injury free, I do sense it might be a bit of a mountain to climb. However, for now, it's the target and I'm trying really hard not to repeat some (all!!) of the training errors I've made previously. Enjoying your UA-cam insights which I've just found recently.
Thanks for your support and wishing you continued success in 2024 and beyond.
Hi! We just chatted a bit about a 4 hour marathon, and I mentioned that in a couple weeks I am doing a 12k. Too late to help much with that and I wish I'd seen this video on 10k's much longer ago! I think the advice here would apply to attempting a 12k in 60 minutes or so, do you think? I actually was doing intervals much as you describe. I started with 1/2 miles and increased the interval length to almost 2 miles. But I only did so at the goal pace of 8:00 down to 7:45 or so. And I recently flopped on my 2 mile attempt. So at this point I need to lower my sights and maybe hold 8:30 for the 7.5 miles? I now see from you that the intervals want to be much faster than goal pace. I can hold 7:00 maybe for strides or short VO2max intervals, but that's about it and another sign that my 8:00 goal was too aggressive. Do you have any other tips for goal setting?
Also, when resting between intervals, you mention a few minutes and others always specify a time for rest. If I rest briefly, but my heartrate is still high, I question whether I've rested enough. I know a goal is to link these intervals closer together, maybe approaching a non-stop run at that pace. But I've gravitated towards watching my HR drop to a warmup level from 120 to 130, down from 175+, not really watching the time. A reasonable approach? Too much rest? Thank you so much. This is just the 2nd video I've seen, and I look forward to exploring all of your content!
Hey Doug. Keep up the great work brother. Regarding intervals, wait until your heart rate is back down to 115-120BPM before starting your next. You already seem to be doing this which is good. Focus on complete rest (rather than slow jogging) especially when just getting back into racing shape. Pace yourself with training far below goal race pace though. Remember, it takes between 3 to 4 weeks to adapt to any stress you are placing on yourself, so be patient. It is definitely NOT easy to train at faster paces. That being said, the body always adapts. Hope this helps.
@@rundreamachieve Thanks Nathan! Very much the answer I hoped for. When done with an interval, if there's a bench nearby, I'll just collapse on it for as long as it take my heart to drop below 120. If I jog, it just tends to keep my HR up, if not high. But I'm a little surprised you would push training at below goal pace though, as your videos really seem to emphasize harder intervals designed to make the race pace feel more sustainable.
A bit more about me. I am no stranger to lactate pain. I really cut my teeth on endurance, heart rate zones, raising the anaerobic threshold, etc. when I was an obsessed masters rower, about 15 years ago. I still have my Concept2 Ergometer in my garage which I occasionally torture myself with. At one point I was drawing blood from my earlobes and directly measuring lactate levels with a handheld meter. I didn't start running seriously for about another 5 years, but carried that experience over, from rowing to running. My PB anywhere I think was a 12k I did in 2012, finishing in 59:00. And there's that 2:03 half marathon I just did. I am 66 now. Since that half in early March, I have been training as hard as possible for the 12k in less than 2 weeks. A minimum of one long run and one high intensity day per week, with little stuff sprinkled in between. So I think I have the base to be as intense as I want. Maybe my age is a reason to keep it slower? If anything, right now I'd like to give it another hard burst for that 12k, as I'm on the eve of having to start that 10 day taper. I see you have a 1 week improvement lesson for a mile sprint. What is the best I can do for a 12k that is 12 days away?
Your best advice is appreciated. And I am close to purchasing your Sub 4 Hour Marathon Mastery course, for the next big event! Is that my best option for a Marathon that is about 10 weeks away? I am still new to your site. Are there alternatives that might offer even more to nail that 4HM?
Hi, quick question. when you mention to rest between the 1k repeats.. do you just drop to a slow jog to recover and get your breath back. Thank you.
Should be complete rest when not very fit and "SLOW" trot between reps when very fit. Hope this helps Paul.
I just ran 10k 53:49. Slowly getting there
Congratulations! THAT is what I'm talking about! Nice job
Hi! You mention extending tempo runs, but what speed should he tempo runs be at? You mention that a moderately hard run should be at 5.06 per km, so I was wondering if the 3-9 mile tempo runs should be faster? Thank you for a great video.
Thanks for stopping in Daisy. Tempo efforts should be around 90-92% of your max heart rate. They are certainly not easy and early on in your training phase it is very easy to get discouraged cause we’re not able to hold that effort for very long. Continue to stay consistent and you’ll certainly see progression and extend the amount of time you can spend at that intensity. Keep me updated on your progress. Excited to see what you do in the coming weeks and months ahead
Hello Sir, Royal Navy lad here the thing I been struggling with the most is hills, where I live is very hilly so my route starts off at a hill almost immediately any tips? I got into running for awhile but finally quit smoking recently and I am close to get under 50 but like I said I am struggling with hills and also coughing all the crap out of my system lol
Thanks for your service Ams. Hope these two videos will be of help to you regarding hills ua-cam.com/video/5Xzfw-HH78s/v-deo.html and ua-cam.com/video/0cKV3ZNwpdU/v-deo.html Keep up the superior work out there brother.
@@rundreamachieve Much appreciated I will definitely being looking into that thankyou to you too sir!
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How long should your long run be in a week where you have tempo and speed workouts? Is it too difficult to have all three workouts in a 7 day period?
depends on the fitness of the athlete. Longest long run should be between 10 to 14 miles for an athlete training for a 10k, with fitness the athlete should be able to manage a tempo, long run and speed workout per week. JOG on recovery days! The benefits come in the rest, the body is 2 to 3 times weaker immediately following a workout.
@@rundreamachieve Thanks. I highly rate your knowledge in the sport!
@@SerjioDufour Appreciate that Serjio. Best wishes for great running success in 2023.
i ran my first half the other day and got 2:27.00 and am averaging a 52ish 10k and my dad said I can run my first full once i break sub 2 hours on a half
Outstanding work Rip. Proud of you. 2:27 for the half is a legit time and you are well on your way to that sub 2 for the half and running your first marathon. Great time running that 52ish 10K too. Keep me posted on your progress.
My heart rate is consistently around 175bpm, I dunno how it’s possible to run with a lower heart rate
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I am at 1 hr for 10 k ... Have a 10k marathon approaching soon so I want to get to 50 mins asap as it's in like 3 weeks
I know you can do it FW. Keep me updated.
How did it go?
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@@rundreamachieve 55 mins lol .. not bad
@@frazbest Nice work and props to the community looking out for you too. Well done!
Howdy
Whats up Gustavo! Hola (I am in Spain ya know:) back atcha brother