Hi all, looking to improve on my very average 39 min 10k time. Currently running 30 miles weeks but want to increase. I've come up with the below rough plan...
Any feedback much appreciated!
Mon - swim 3k/hour
Tues - 8 miles w/intervals like 800m reps (8k total)
Wed - recovery 4 miles
Thur - 8 miles w/ 4 @ tempo
Fri - recovery 4
Sat - easy 4
Sun - 12 miles long run
Total - 40
7/10
Convert the Saturday "easy 4" to an "easy 6" and I'll boost you to 7.5/10.
Runnerquestion wrote:
Tues - 8 miles w/intervals like 800m reps (8k total)
I smell Yasso!
10/10
I'm not even trolling but whatever.
Try some Summer of Malmo action. Try different interval workouts (there are a few threads dedicated to great interval workouts on here)--I've found that longer sessions (for me, 2k, e.g. 4 or 5 x 2000m with 2 minutes rest a bit slower than current 10k pace) work better for the 10k.
I would move your tempo to Friday to have an extra day of recovery in between workouts. The plan follows a good format of having one day of intervals, one tempo, and a long run. As you progress, try to bump the 4 milers to 6-8 and add on a couple miles to the long run. You can also try to vary the long run a bit and try some days where you push the last 3 miles getting down to your 10k pace in the final mile.
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
Great interview with Steve Cram - says Jakob has no chance of WRs this year
RENATO can you talk about the preparation of Emile Cairess 2:06
2024 College Track & Field Open Coaching Positions Discussion
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!