My Journey to Sub 16 5K, Including My Training Logs. Need all the help I can get

I'll do my first race (10 K) in April. Also the snow is gone but still a bit cold. Today I ran a long run on treadmill.

https://www.strava.com/activities/906498429

I'm going to run a 10K race this weekend. My last workout was 8x1K with 1 min walking recovery @3:28 min/km on average. The effort was 8 of 10.

Here are the splits

3:31

3:29

3:27

3:27

3:28

3:29

3:28

3:27

I also did 2/2/1.5/1.5/1/1/0.5/0.5K with 1 min recovery @3:28 min/km while running in heavy headwind.

Do you think a sub 35 min 10K is possible based on these workouts?

Sweden in spring wrote:

I'll do my first race (10 K) in April. Also the snow is gone but still a bit cold. Today I ran a long run on treadmill.

https://www.strava.com/activities/906498429

Why are you splitting one run into 6 runs on Strava?

Which run?

I was coaching a group yesterday. I log warm-up, intervals, cool down separately because the workout is programmed in my Garmin device. The watch tells (beeps) when it's time to start or rest so the only thing I (the group) need to focus on is running.

Sweden in spring wrote:

I'm going to run a 10K race this weekend. My last workout was 8x1K with 1 min walking recovery @3:28 min/km on average. The effort was 8 of 10.

Here are the splits

3:31

3:29

3:27

3:27

3:28

3:29

3:28

3:27

I also did 2/2/1.5/1.5/1/1/0.5/0.5K with 1 min recovery @3:28 min/km while running in heavy headwind.

Do you think a sub 35 min 10K is possible based on these workouts?

I think you are ready. It seems like that was just a tempo pace for you, so I think it would be relatively easy.

Also following your progression as I would like to be sub 16 in a year or so (current PR 17:11)

An udate

I've ran some races.

4/1 10K: 35:15 (windy)

4/19 Half marathon: 1:17:04 (windy and running alone last 3 miles)

4/26 5000m :16:38 (cold and windy)

All my workouts and races are on Strava.

An uppdate . Did this without any interval training

https://www.strava.com/activities/1652159243

Looking to break 34 min for 10K in three weeks.

Sweden in summer wrote:

An uppdate . Did this without any interval training

https://www.strava.com/activities/1652159243

Looking to break 34 min for 10K in three weeks.

Well …….I can tell you that training "time trial" session points to a 10k in even faster than 33min. Good luck!

SUPERIOR COACH JS wrote:

Sweden in summer wrote:

An uppdate . Did this without any interval training

https://www.strava.com/activities/1652159243

Looking to break 34 min for 10K in three weeks.

Well …….I can tell you that training "time trial" session points to a 10k in even faster than 33min. Good luck!

That might be too optimistic goal for me at the moment but with higher mileage I can reach sub 33 min 10K next year. Currently I'm running 40-50 km /week.

where is OP?

Sweden in summer wrote:

SUPERIOR COACH JS wrote:

Well …….I can tell you that training "time trial" session points to a 10k in even faster than 33min. Good luck!

That might be too optimistic goal for me at the moment but with higher mileage I can reach sub 33 min 10K next year. Currently I'm running 40-50 km /week.

Well …..not as I see it. This was a time trial alone at 16.19 and last km at 3.10. Well maybe not sub 33.....but it will be close I think . Other conditions to run with others in a race...….. I predict around 33 - 33.40 as "worst". But it is very hot now in Sweden so we hope for better conditions at race time. Try to hold even pace 3.18-3.20 min / km. Good luck!

bump!

what ever happened to the sub_16 guy??? he was so interesting!

bump - whose got the dirt on sub16 dude

I know the guys real name . He is a Swede like me. I chatted a little with him . Looks like he unfortunately has quit running . No runs registrated at Strava since December........

SUPERIOR COACH JS wrote:

I know the guys real name . He is a Swede like me. I chatted a little with him . Looks like he unfortunately has quit running . No runs registrated at Strava since December........

Everyone can know his real name. Not like you are special. It's public on Strava.

isn't his name carlos garcia or something like that? was pretty easy to determine that based on his writings and the results of that naples turkey trot

just share his strava if you have it. hadd heads gotta know!

bbbbbump!

Yes,but everyone hasn`t fresh info like me from the OP. He has unfortunately long time injury with mucus sac inflammation and despite long rest from running can`t get rid of the problem.