How fast can a 31:59 10km runner run these workouts?

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First one at about 3k pace so probably sub-3:00 or around there

Second one probably around 10k pace as that is short rest

Third one also probably 8k-10k pace depending on how hard you want it to be... make it 2:00+ rest and you can do it at 5k pace

Depends on what kind of training you're doing, but my guesses are:

~2:55/km for the first session

~73-74/400m for the second

~3:15-3:20/km for the last

Really? There must be a difference between a strength and speed runner then.

I can agree with some of what you are saying (the 1k intervals with lots of rest at 3k pace) but the 25x400m I would of thought you could go at 5k pace since you are running 10k but with 12:30 total rest... perhaps even close to 3k pace.

Even the 8x1km with 60s rc... running that workout at 5k pace seems right to me... (Im a strength runner)

Does anyone agree with me or are my PRs extremely weak?

Glassesfull wrote:

Even the 8x1km with 60s rc... running that workout at 5k pace seems right to me... (Im a strength runner)

Does anyone agree with me or are my PRs extremely weak?

I don't know anyone who can do 8x1k on 1m rec at 5k pace, personally. Not saying you can't, but I think it is VERY rare. I think it would be 8k-10k pace for most people.

Hmmm, not sure what I was thinking for the last one. Scratch that, ~3:05-3:10/km for the last.

nobody does 3k pace for 25X400 and its would HAVE would HAVE not would OF, its not that hard come on

Yeah 3:05-3:10 makes more sense with 60s rc.

I admit 3k pace is a little fast for 25x400m for the rest but 5k pace has to be doable. I did this last week at 15:30 (74s) pace (on my own) and my PRs are 15:46/33:03. I probably had at least another 3-4 reps in me because I decided to go fast but controlled on the last one and ran 69.. I think I had a 66-67 all out but not much faster.

Pace/rest was honest, I had a friend timing my rest and counting the laps. So I'm pretty sure 5k pace is doable since my 5k pace is actually slower than 74s.

Glassesfull wrote:

Yeah 3:05-3:10 makes more sense with 60s rc.

I admit 3k pace is a little fast for 25x400m for the rest but 5k pace has to be doable. I did this last week at 15:30 (74s) pace (on my own) and my PRs are 15:46/33:03. I probably had at least another 3-4 reps in me because I decided to go fast but controlled on the last one and ran 69.. I think I had a 66-67 all out but not much faster.

Well then -- you might try this Canova workout.

1000 / 2000 / 1000 / 2000 / 1000 / 2000 with 3:00 recovery, in 3:09/6:18.

Does this Canova workout indicated sub 31:59 shape?

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The same as a 32:00 10k runner

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You know what workout "indicates" sub 32 shape? 1x10000m @ 31:59. Go race a 10k. See what kind of shape you are in. Stop with these nonsense bumps.

I already did, just ran 33:03. I want to know if this is as fast as I can go with the workouts I am running now.

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You know what's not an indicator of a 31:59 10k?

10xBUMP with 60 seconds rest.

Get off LRC and go run a 10k.

I cant, Im working in an hour... and I already did, 33;03. Just looking for guys that have run around that time too see if they could run faster than these workouts. Obviously you two never did because you cant answer the questions.