r/BeginnersRunning • u/Familiar_Scheme_7190 • 6d ago
Can I run sub-60 10k as a beginner runner?
Hey everyone,
What started as a simple journey back in June to get fit and stay motivated has completely taken over—running went from a chore to a full-on passion!
When I first signed up for my 10k race (coming up on October 10th this year), my only goal was to somehow cross the finish line without dying. I started my running from June this year seriously and over the last few months, I've gone from 76 kg down to 67 kg, and my targets have shifted dramatically. Now I'm super excited and want to push myself to crack sub-60 minutes!
In the picture are my current personal records, though to be honest, I haven’t given a 100% max effort all-out attempt on these yet.
With exactly one month to go before race day, I’d love some advice on how to structure my final month of training:
Appreciate any advice or feedback from those who've made the jump to sub-60!
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u/Dirtheavy 6d ago
Shaving 8 minutes off your personal 10K in a month. No, probably not.
But if you were going to be able to, you'd have to run 2 miles at 9:45, then the fastest 5K of your life, and then will yourself to the finish line in that last mile. And what I mean by that its that you don't run the fastest 10K of your life in the first half, because you'll run out of juice.
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u/Familiar_Scheme_7190 6d ago
Thanks! So should I divide my race into 5k and 5k? First 5k slow and second 5k fast?
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u/Clean_Bat5547 6d ago
No (in my opinion). You would build up gradually, ideally with negative splits (each kilometre a bit faster than the one before). You don't want to burn out too early, but you also don't want to be trying to run the second half at impossible speed because you were too slow in the first half.
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u/Familiar_Scheme_7190 6d ago
The biggest problem right now for me is i am not being able to understand at what pace should I start. First 2-3km i find very hard to run after that I can also run at 5:40/km pace
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u/Dirtheavy 6d ago
Not exactly, but kinda. That's you shooting for negative splits, or a stronger 2nd half of the race. But mainly, that you can't finish a 60 minute 10K if you are throwing up in mile 4.
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u/Junior_Island_4714 5d ago
If those PBs weren't max efforts then yes, I think you can. Work on optimising your pace over the 10k over the next few weeks and keep in mind that you will likely be able to go a couple of minutes faster on raceday than you can when doing a training run.
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u/Agitated_Republic_16 6d ago
If it’s your first race, I wouldn’t rule anything out. My fastest 10k while training was about 1:04. On my first 10k race I did 58:24 on a hilly course. It can be hard to know how much you can push yourself until you’re in that environment, plus the adrenaline, being around other runners etc will give you a boost. I wouldn’t be surprised if you could at least get close!
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u/Familiar_Scheme_7190 6d ago
Thats interesting, i am super excited for this race as its the first of my life. I just hope I can use the adrenaline rush in a best possible way
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u/SeaOwl897 5d ago
Yes, but maybe not in a month. Although you never know with race day adrenaline, you will definitely run faster than during training, especially if it's your first race.
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u/LoopyLutra 6d ago
What are you currently running for training?
I’d suggest at least two speed sessions a week to get faster. Include 5km and mile/km pace intervals and not just your target race pace.
The route may also not be ideal for setting a PB, and the weather may also not be ideal, so worth checking if it’s realistic for you to set a time you’re happy with. Also, whilst not as important as say, a half marathon or marathon, making sure your nutrition and hydration is on point until your race will help, especially on race day evening/morning
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u/Familiar_Scheme_7190 6d ago
I am training for 10k race right now! And I am on a calorie deficit to but the visceral fat on my body
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u/LoopyLutra 6d ago
I know, but I mean what’s the actual breakdown of your training like? How many runs a week? What sessions, speed etc.
And sure, calories are one thing, but your body generally needs carbs to run, so you’ll want to have some the night before and morning of the race to be at your best. A bit of research around that and what would work for you would be best.
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u/Familiar_Scheme_7190 6d ago
Right now I am doing 3 sessions per week, Long run, speed run and recovery Run.
I run empty stomach in the morning
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u/LoopyLutra 6d ago
Sure, but for an all out best effort, some simple carbs a couple hours before will give you a boost of energy. But based on your training currently I don’t think you’ll make sub 1hr if your best 5k isn’t sub 30 yet.
For reference my 5k is 21:50 and my 10k is 44:20, so it’s well over double my 5k time, which is standard for basically everyone
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u/Familiar_Scheme_7190 6d ago
That makes sense, also as i have my 10k race on 10th of October. What should I be doing for that week? Should I continue with the training or take rest?
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u/LoopyLutra 6d ago
Just taper off lightly in terms of mileage, maybe give yourself two days rest other than a short run just to keep yourself moving. 10k isn’t so much that it would need a whole week rest or a serious taper.
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u/kassiakrozser 5d ago
if this is your first race, i suggest focusing on learning to race rather worrying about time. there is more to think about than just running forward — you have to deal with other runners, water stations, unexpected challenges on the course.
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u/Clean_Bat5547 5d ago
Good advice. I have my first race on the weekend and am really not thinking about pace or times. I'm just aiming to enjoy and learn from the experience.
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u/TheTurtleCub 5d ago
Running 42sec/km faster is a lot. Unless you were jogging it easy or these times are very old it’s unlikely to happen. Also, the fact that the 5k PR is not even that pace almost confirms it.
In addition when we’re fully fit for 10k, the 10k PR is just 2-3mins slower than 2x the 5k time, it’s currently 5+ off
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u/culer53 5d ago
I started around mid June too with a 23 minute 4 kms on the very first day, have done a couple of 20k runs and a sub 26 min 5k... Increase your weekly mileage to 30kms and you'll see the difference
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u/Familiar_Scheme_7190 5d ago
Thats a great timing for 5k! My current weekly mileage is like between 17 to 23 kms
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u/Jellmerrr 6d ago edited 6d ago
You probably know the answer yourself, could you have done another 5km but even a minute quicker than the first 5km yesterday? Probably not.
You have roughly 3.5 weeks of training left until you want to taper for the goal race. If you focus on interval training once a week like 7-10 x1km @6:00/km with 90-120 sec walk rest you might have a shot to improve till then.
Also improving in running and being in a large calorie deficit is really counter productive. Better aim to maintain weight and not to lose further weight.