How do I improve my 10k pr?

I would start by trying to run faster. Go after the low-hanging fruit first!

Increase the vloume. Not just easy runs, but mileage of every run/workout (except recovery runs maybe). So if you are doing 5xmile at treshold pace. Do 6 instead. Is your long run now 12 miles? Increase to 15.

I think your training is pretty good if you can run something like 32:30 (?) on a flat, fast course at sea level.

New 10k guy wrote:

So, I have run a couple 10k's. I am in my mid twenties. Always been 50s mileage guy. I ran 33:30 a month ago (on a hilly course at altitude). Now taking time off. Does anybody have any suggestions on how I can improve my time to say--sub 31 in the next couple years? Suggestions, training plans, tips, all are welcomed.

Can you spell out some more details about your current training and how the 50s mpw breaks down?

You're obviously doing something right to hit that kind of fitness off 50s mileage, but you'll probably get more helpful, informed replies if we can better understand what you're currently doing and see if there are any obvious gaps your could address in your training.

this is a serious answer wrote:

Increase the vloume. Not just easy runs, but mileage of every run/workout (except recovery runs maybe). So if you are doing 5xmile at treshold pace. Do 6 instead. Is your long run now 12 miles? Increase to 15.

I think your training is pretty good if you can run something like 32:30 (?) on a flat, fast course at sea level.

A 32:30 on a flat fast course at sea level is about equivalant to a 33:30 on a hilly course at 4500-5000 ft elevation.

Otherwise, spot on, re: increase volume a bit, like 15% to 30%.

Why don't you try being a 70s mileage guy. Whoa. There's a thought.

Thank you all for the comments. What I meant to say is that the 4-5 months leading to the race I ran 60-65 miles per week for about 3.5-4 months. That was the highest mileage I have done leading up to a race.

My long runs were between: 13-15miles (mostly 15miles)-- that felt easy and some sundays I would finish the last couple miles at like 5:45-6min per mile.

My works:

I did 12 weeks of base building starting at 40mpw and peaking at 64mpw before starting to do tempo stuff

Tempo phase consisted of two tempo like workouts at week and a hilly run/hill repeats for about 6wks:

-4-6mile tempos runs at 5:30-5:45

-Other treshold workouts like 5k tempo followed by short 3x200 hill repeats

Speed phase: two speed sessions a week and a tempo workout between the work outs. about 6-7weeks plus taper.

-5x1mile at 5ish per mile, first 'speed' session.

-6x1 mile at 4:50, about 2.5 weeks before the race.

-800x8 at 2:25, built up from 4x800, and close in 3x400 at 67-70

-12x400 at 68 average, only once towards the beginning of speed work phase

And yes, I will increase mileage this time around. I am just wondering how much and what else I need to do.

Thanks for the input!

Boost up into the 70-80 MPW range, with a comparable bump in the amount of tempo and VO2 work that you do. #beastmode

Just keep doing what you are doing.

I think that 31 minutes is probably your full potential, but you're not going to get that in your next race. First of all, up your weekly mileage to 70-something miles a week. Do you do 2-a-days? Do you put in too many junk miles? Need more info, but if you want 31 you're going to have to train for at least a year to get it.

Sub 31 is possible. You're on the right way i see, cause you're not only doing the miles but also enough speed.