I'm looking to achieve some gains in 10k performance, but realistically won't be putting in more than 40 mpw. I haven't typically had much structure in my running, but have at times done the time-to-run programs which have quality sessions of 5x2k R90, 6x1k R60, and 10x400 R60.
Current PRs are ~18:30 5k and 38:30 10k.
What's the best way to spend this somewhat limited mileage for maximum 10k gains?
Tempo, tempo, and tempo again
Long hills, short hills, tempo runs, strides.
The most important thing to remember about training on 30-40 miles per week is that you have no training reserve. Your highest week of the year is 40 which means your lowest week can be no lower than 30. This might not be so iron clad if you were training for the mile but for 10k there is no way around it.
If you are training 100 or even 70 miles per week you have a need for a down or off week every so often but at 30-40 you do not. That does not mean you shouldn't have 4 weeks spread across the year that you do 30 slow miles with a couple strides each day. Just that for this type of training a 0 mile week is like starting over.
Thanks for the input. Realizing now that my training has nearly zero temp work in it, just a 5k at 10k race pace once every 3 weeks...
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