Sub 30 MINUTE 10k guys- your training??

Monday am 10 miles steady pm 5 miles

Tuesday am 6 miles easy pm 2mile jog 5 x 1 mile (4.40-4.42) 2 mile jog

Wednesday am 5 miles easy pm 12 miles steady

Thursday am 8 miles steady pm 2 miles jog 10 x 1 min hill jog down 2 mile jog

Friday am 6 miles easy pm 5 miles easy

Saturday am 3 miles jog 8 x 1km 2.52 (90 secs rec) 3 miles jog, pm 5 mile easy

Sunday am 16 miles steady

Shhhhh! No one tell him about the secret workout that gets us under 30.

Interesting to note, that the guy (about it) who posted his training, runs around 100 miles a week, with most of the running at a steady pace. His mile intervals and km intervals, and hills comprise his quality work. His longest run (16 miles) probably lasts around 1 hour 50 minutes. Most of his other runs are in the 5-8 mile range.

Very sensible training.

I knew a 29:02 10.000 track runner (and 1:03 half marathon) by the name of William Struyven who only ran about 50-60 miles a week, once a day! I held the watch for some of his track sessions, and he had no real speed, with top speed of about 30 seconds for his 200m sprints, when he did them. But he was a diesel and could run close to his top speed almost up to the half marathon distance.

Ghost in Korea

Interesting to note, that the guy (about it) who posted his training, runs around 100 miles a week, with most of the running at a steady pace. His mile intervals and km intervals, and hills comprise his quality work. His longest run (16 miles) probably lasts around 1 hour 50 minutes. Most of his other runs are in the 5-8 mile range.

Very sensible training.

I knew a 29:02 10.000 track runner (and 1:03 half marathon) by the name of William Struyven who only ran about 50-60 miles a week, once a day! I held the watch for some of his track sessions, and he had no real speed, with top speed of about 30 seconds for his 200m sprints, when he did them. But he was a diesel and could run close to his top speed almost up to the half marathon distance.

Ghost in Korea

The generic recipe is 100 miles per week including a 20-miler and two hard workouts, periodized to a peak. That's it. Some people will run much faster, and some people will never break 30:00, even if they run 150 per week. 100 miles per week is what worked for me, and I had some talent, but I was definitely not the most talented guy out there.

Very interesting that all three of you know the same guy :)

And all held a stopwatch for him during his workouts. Did he really need three people getting his splits?

No, actually 3 sets of splits is good. That way, you can triangulate the splits and find out how fast you were really going. Once you know that, sub 30 is cake.

about it wrote:

Monday am 10 miles steady pm 5 miles

Tuesday am 6 miles easy pm 2mile jog 5 x 1 mile (4.40-4.42) 2 mile jog

Wednesday am 5 miles easy pm 12 miles steady

Thursday am 8 miles steady pm 2 miles jog 10 x 1 min hill jog down 2 mile jog

Friday am 6 miles easy pm 5 miles easy

Saturday am 3 miles jog 8 x 1km 2.52 (90 secs rec) 3 miles jog, pm 5 mile easy

Sunday am 16 miles steady

How fast is steady? How fast is easy?

I cannot help you with workout suggestions.

I have my own question:

Does anyone have a healthy/educated guess for what percentage of Div1-scholarship-receiving-runners break 10k?

"About it"'s training is your receipe for success all decent runners do something similar. Where I would fall down in this regime is that 31 miles are covered on 2 days (sunday+monday). I would say most people would be too tired to hammer the session on the tuesday after this. Thats why i would possible drop the 10 mile monday run. Any thoughts?

I am assuming this is just an example of what one week would look like for this guy... he may not follow his 16 mile run up with a steady state day on monday... so he may or may not go long every sunday.

Goes something like this for most of the season, not really much variation during the year except for 2-3 months of base season with just distance and tempo runs and some sharpening work before major/goal races. This basic set-up allows for effective racing from 5k to HM.

Mon: am 5 miles easy pm 8-10 miles easy + strides

Tue: am 5 miles easy pm Strength Work (Tempo Run or Cruise Intervals)

Wed: am 5 miles easy pm 8-10 miles easy

Thu: am 5 miles easy pm 8-10 miles easy + strides

Fri: am 5 miles easy pm Speed Work (intervals between 400 and 2000 meters long with a quarter to half distance jog between each)

Sat: am 5 miles easy pm 8-10 miles easy

Sun: 15-18 miles easy (sometimes uptempo last few miles)

Total 90-100 miles week

Times:

5k - low to mid 14's

8k - 23's

10k - 29's

15k - 45-46's

HM - 1:05-1:06's

Cheap Rental wrote:

Shhhhh! No one tell him about the secret workout that gets us under 30.

This is hilarious!

Base phase

M 45 minutes easy

T 2m wu 3 x 2 miles 2 m cd

W 60 minutes easy

H 2 m wu 6 x 1k 2mcd

F 60 minutes easy

s 2 hrs ( 16 - 18 miles)

S 60 minutes easy

date pace used for reps

xc/pre comp

D1 18 - 20 miles

D2 a 35 min easy P 35 min easy

3 6 x 1m

4 a 35 min easy p 35 min easy

5 6 x 800

6 a 35 min p 35 min

7 race or 16 x 400

8 35 min p 35 min

9 hill work one week long reps second week short reps

10 A & P 35 min

11 18 _ 20 miles

12 a & p 35 min

13 a & p 35 min

14 1 hr fartlek or tempo

15 a & p 35 min

16 6 x 2.5 min

17 A & P 35 min

18 45 min fartlek or tempo

19 35 A & p

20 a & p 35 min

21 begin cycle again

Comp phase

d1 13 - 16 miles

2 a & p 35 min

3 3 x 2 m

4 a & P 35 min

5 8 x 400 or 35 min if race next day

6 race or a & p 35 min

7 4 x 1m

8 a & p 35 min

9 8 x 200

10 a& p 35 min

11 10K hard or race

12 a & P 35 min

13 13 - 16 miles

14 a & p 35 min

15 8 x 800

16 a & p 35 min

17 4 x 1k

18 start cycle again

Usually do a ten day taper prior to peak 10K effort.

I always have had trouble with training terminology. Lydiard (JK, Hadd etc.) always talked about a high-end steady aerobic effort, which I think could be defined as could be defined as tempo pace (about 5k+1 min pace). Something that can be kept up comfortably for 1+ hour, even 90 min if you could (though it would be harder). But then there are some coaches (I don't know if its Daniels, McMillan or both), who have a faster pace for a tempo. They prescribe you to keep up this pace for 20-30 min max, as it is very close to 10k pace.

So are these two different coaches trying to create the same stimulus using different paces ? Or does the Daniels, McMillan' tempo pace a much harder effort than the former's group?

Different paces, different stimuli. Lydiard's steady state runs were more geared towards overall aerobic capacity. If you run 100 mpw, you won't get as much out of it as you would if you ran 100mpw at 6:20 pace. If you do more of your mileage at a faster pace, your aerobic capacity will slowly increase the pace at which you can run aerobically.

Daniels' stuff is a little more race specific, focused more on training the body to work more efficiently at high speeds by training at those higher speeds.

Excellent thread. All three of the guys that have revealed their training all seem very similar. Anyone else?