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Posted

Advice please for a newbie.....I started running about a year ago with two 5km runs a week. Sometimes a bit further and some weeks 3 times. Weekends are for cycling.

This past weekend I did my first 10km race and finished with a time of 1:02. I see it as a start somewhere. My question now - I want to become faster - a lot faster. My aim is to do a 10km in 50min by end of January. Will this be possible and what training must I do to achieve this?

Posted

Advice please for a newbie.....I started running about a year ago with two 5km runs a week. Sometimes a bit further and some weeks 3 times. Weekends are for cycling.

This past weekend I did my first 10km race and finished with a time of 1:02. I see it as a start somewhere. My question now - I want to become faster - a lot faster. My aim is to do a 10km in 50min by end of January. Will this be possible and what training must I do to achieve this?

I’ve found that the beat way to get faster is by intervals and shorter distance time trials. A lot of 800m sprints, 2km and 4km TT’s and you should see an improvement quickly. I think a lot of people just go out and run x amount of k’s at a steady pace. Focus on running the short stuff instead of just jogging.

Posted

 

 

Advice please for a newbie.....I started running about a year ago with two 5km runs a week. Sometimes a bit further and some weeks 3 times. Weekends are for cycling.

This past weekend I did my first 10km race and finished with a time of 1:02. I see it as a start somewhere. My question now - I want to become faster - a lot faster. My aim is to do a 10km in 50min by end of January. Will this be possible and what training must I do to achieve this?

Dropping a minute per km in 2 months is a big ask. @Frosty has a real good program he followed for 10km and ultimately 21

 

Speaking of which...@frosty when is your 21

Posted

Advice please for a newbie.....I started running about a year ago with two 5km runs a week. Sometimes a bit further and some weeks 3 times. Weekends are for cycling.

This past weekend I did my first 10km race and finished with a time of 1:02. I see it as a start somewhere. My question now - I want to become faster - a lot faster. My aim is to do a 10km in 50min by end of January. Will this be possible and what training must I do to achieve this?

Well all you need to do is to Accelerate

 

 

Best is to start with a 10km program, plenty available on the internet

Posted

I’ve found that the beat way to get faster is by intervals and shorter distance time trials. A lot of 800m sprints, 2km and 4km TT’s and you should see an improvement quickly. I think a lot of people just go out and run x amount of k’s at a steady pace. Focus on running the short stuff instead of just jogging.

 

This is something I'd like to start to do. Up to now, I've only ran to increase distance and time with every run. 

 

Do these TTs/speed sessions/etc. really carry over to increase your endurance/speed over longer distances? 

Posted

This is something I'd like to start to do. Up to now, I've only ran to increase distance and time with every run.

 

Do these TTs/speed sessions/etc. really carry over to increase your endurance/speed over longer distances?

Short answer yes [emoji51]
Posted

This is something I'd like to start to do. Up to now, I've only ran to increase distance and time with every run.

 

Do these TTs/speed sessions/etc. really carry over to increase your endurance/speed over longer distances?

I'll tell you on Sunday after the race
Posted

This is something I'd like to start to do. Up to now, I've only ran to increase distance and time with every run.

 

Do these TTs/speed sessions/etc. really carry over to increase your endurance/speed over longer distances?

Most definitely
Posted (edited)

Was so maklik, voel soos 'n lokval [emoji39]

 

Dit is.   Hulle vang jou elke jaar!

 

800 in the last half hour...

Edited by Jackes

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