Sub 50 goal but i cant seem to achieve in my training when i do a 10 km training run

[microyan]

Hi Ed,

it has been a while since my last post. I have been running and keeping my form so far.

i am just wondering what sort of training i should be adopting now, i have been using the sub 50 for 10 km program so far but i wonder if i should push harder. i feel good on practice run on my treadmill with 1% incline. Here is my latest run:-

3 x 2k

2 km - 9:32
2 km - 9:29
2 km - 9:31

5 x 1k

1 km - 4:31
1 km - 4:28
1 km - 4:27
1 km - 4:26
1 km - 4:28

so far i have been adopting the sub 50 practice run of 3 x 2k, 5 x 1k and sub 25min 5k.

i did complete a PB 10 km 49:33 last yr, i feel that this season i am a bit better form than i was last yr. i am now doing cross training when i am not running, i am swimming or do some weights.

any suggestions how to better improve my run ? i wanna aim low like sub 49 mins this coming summer for my 10 km races.

thanks in advance.

ian