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Hi all, I'm 34 years old and I've only recently taken up running after quitting football around 5 years ago, I've always looked after myself however always neglected cardio as it's something I've never enjoyed. Since the gyms closed around 8 weeks ago I decided to take up running and quickly got the bug for it, however my competitive nature is driving me to try and achieve a sub 50 10k which some of my friends can do.

I'm running on average around 40k a week now and incorporating some interval work and tempo runs, however I'm struggling to run at the required pace to achieve the sub 50 10k, my fastest time is currently 57 mins. How quickly will I be able to achieve the sub 50 10k and does anyone have any training tips?

Cheers
 

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Find yourself an online training programme for 10 km. start from the beginning (since they usually assume you are doing some miles per week). Don’t be tempted to go fast all the time: easy to hard in 80/20 ratio. Don’t pace based on what you want, base on where you are now. Those are my tips.

Some people are naturally gifted and highly trainable. Or you could have lesser gifts but train up fast anyway. Or you could have neither of these. We can't say which mixture you have until you've put yourself through a cycle or two. But if you knew for sure you could achieve a challenge, it wouldn't be a challenge, right?
 

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My answer would be sprint sessions. If , E.G. - you do three sessions a week, change it to two regular runs with one days rest afterwards and one sprint session with two days off to recover, giving you one weeks training.
You don't need to hammer it at first, find a good sprint speed that suits you, then do maybe 10 sprints of 10 seconds, with maybe 1mins. rest inbetween, I think that will feel pretty intense and you'll probably feel more positive, afterwards.
The theory is that if you slightly raise your heart rate and lung capacity from sprints, you then create a little "headroom"
for when you do your regular runs, so that you feel that you are always running within your capabilities and so find that you are naturally running faster, as your mood allows.
It should also help to create a sprint finish to your 5 & 10k races, hope this helps.
 
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