10000m training

We don't know anything about you - come back with some useful info

That's all you get. Work with it.

Alright here is a good schedule, if you can do this you will run sub 13 minutes for 5k:

M- AM: 10 miles 530 pace PM: 6 miles 545 pace

T- AM: speed, either 12-20 x 200 in 24-25 with 200m jogs, or 2-3 sets 600-400-300-200 breakdowns in 1:27-57-42-27 with 400-200-200-400 recovery. PM: 4 miles 6:00 pace and 1 hour strength work in the weight room

W- AM: 12 miles 540 pace PM: 6-7 miles 550 pace

T- AM: 8-10 miles 530 pace PM: 4-5 miles 545 pace, then 3 miles underwater treadmill

F- AM: long speed, either 10k tempo in 28:00 or 6 x 1600 in 415-425 with 400m recovery jogs with the last one sub 4. PM: 4-5 miles 6:00 pace, then 1 hour strength work in weight room

S- 4-5 miles 6:00 pace, then 3-5 miles underwater treadmill

S- 1hr45min long run, either 20 miles at 515 pace or 18 miles 550 pace

Also supplement with this drug plan:

M- inject

T- TUES

W- thyroid

T- HGH

F- TUES

S- TUES

S- thyroid

Follow this plan and you'll run like an awkward genetically gifted spoiled upper class white kid with asthma that in some circles is referred to as Peter Pan.

I really appreciate that plan.

Umm...maybe...could you write out a beginner version?

iwantalittleforkbecausei... wrote:

I really appreciate that plan.

Umm...maybe...could you write out a beginner version?

just adjust the speeds to your fitness level and take 2 years to build up the volume. and that is during speed, not base, base plan is same stuff just easier workouts.

If you do that plan you'll run 12:58.9 5k 26:48 10k and 3:50.92 indoor mile and 13:01.26 5k indoor and 8:07.43 indoor 2 mile.

okay, cool.

What the hecka are these supplements and how much do I take so that LR doesn't claim me as a drug cheat?

Yeah, no I can't adjust it on my own because I'm going to mess it up and then someone is going to have to scrape me up on the side of the trail. I need you to adjust it for a beginner. Do this for me :)

iwantalittleforkbecausei... wrote:

Yeah, no I can't adjust it on my own because I'm going to mess it up and then someone is going to have to scrape me up on the side of the trail. I need you to adjust it for a beginner. Do this for me :)

Get a coach I'm too lazy lol. I'd do it if you'd pay me $100 a month to coach you tho lol

Well now I'm up'in it. I want the plan and you have to pay me $100 to coach this guaranteed winner with asthma.

And you have to cook me dinner every night.

I really like cake.

check out daniels running formula. He has some beginner plans. With a couple hundred pages of reading, if that, you'll be on your way to being a 10,000 runner. I believe he made a dvd too, if thats more you style.

Jack Daniels? Seriously. I'll just run drunk.

Why do you think I have thyroid problems?

My weight? It's been almost 48 hrs and I feel like I've lost 3 pounds. I did eat healthy and I threw up breakfast yesterday. Like I said, healthy. it's probably a loss of water weight.

Running after sipping isn't so awful.