How far will 10k training get me in the 1500m?

Training Advice/Discussion General

5 years ago 07/13/2018 11:01pm EDT

Before anyone gets uppity, I know proper training is best e.g. following a half marathon plan to run your best half, 800m plan for the 800, etc.

For this year, I have two main goals. The first is to run a sub 40 10k and the second is to run a sub 4:50/5:15 1500m/mile. Now, I'm currently following the Daniels' 10k plan in the 3rd edition and adjusting for my slightly lower mileage. However, I'm curious how close you think his 10k plan will get me to those times?

According to his calculator, a 39:59 10k is equivalent to a 5:13/5:38 1500m/mile. However, I've usually done better at shorter stuff than longer. My PRs from high school, while all completely garbage, were 62/2:24/5:29 for the 400/800/1600. But I never ran on the weekends or the off season, slept enough, and had an idiot coach (seriously, for track work, everyone did the same volume because logic). So those were far from my absolute best.

My goal 10k race is on December 1st and my plan is to run an all out mile like a week afterwards. I was wondering if you guys think its possible to do both on one training plan. Or if I should tweak the 10k plan slightly to add hill work, reps, or whatever.

5 years ago 07/14/2018 3:12am EDT

re: JamesTheAmateur

Don’t even worry about Daniels. Just run an hour a day with some occasional surges if you feel good. Once per week run 4x 1600 at your 10K goal pace with a 400m jog. Once per week do 12 x 200 fast with a 200m jog. That is enough if you have the desire and talent. That will get a runner under 29 minutes for 10000m if he has the talent.

5 years ago 07/14/2018 6:00am EDT

re: JamesTheAmateur

40 minute 10k is way easier than 5:15 mile imo. Train for 5:15 mile and you'll run a 40 minute 10k

5 years ago 07/14/2018 6:39am EDT

re: minty

minty wrote:
40 minute 10k is way easier than 5:15 mile imo. Train for 5:15 mile and you'll run a 40 minute 10k

Oh, yeah. I did that on purpose since I'm more of a speedster so I figured a faster mile would basically equalize things. Rated by VDOT a 39:59 10k is 52 and a 5:14 mile is 56.4.

Last year, I raced a 10k in 54:21 (36.3) and then a little over a week later I time trialed a mile in 6:46 (42.3). These were both off garbage training. Like an inconsistent 10 MPW

5 years ago 07/14/2018 6:55am EDT

re: JamesTheAmateur

Just train for the 10k. You will get much better at the mile by getting better at the 10k without doing any mile specific worK

In fact I bet you will run a significantly better mile according to vdot than your 10k

5 years ago 07/14/2018 7:23am EDT

re: You need aerobic help

Lookup tinman training or CV training

It's basically 10K training with some limited mile pace repeats or hills at the end

seems like exactly what you want

5 years ago 07/14/2018 8:56am EDT

re: or

or wrote:
Lookup tinman training or CV training
It's basically 10K training with some limited mile pace repeats or hills at the end
seems like exactly what you want

I will add to this that I am an 800m runner and I did a lot of tinman type training before an indoor race (CV pace 1k repeats, easy longer tempos, some sprints after workouts, etc) and I shattered my mile PR.

5 years ago 07/14/2018 9:22am EDT

re: JamesTheAmateur

JamesTheAmateur wrote:
Before anyone gets uppity, I know proper training is best e.g. following a half marathon plan to run your best half, 800m plan for the 800, etc.
For this year, I have two main goals. The first is to run a sub 40 10k and the second is to run a sub 4:50/5:15 1500m/mile. Now, I'm currently following the Daniels' 10k plan in the 3rd edition and adjusting for my slightly lower mileage. However, I'm curious how close you think his 10k plan will get me to those times?
According to his calculator, a 39:59 10k is equivalent to a 5:13/5:38 1500m/mile. However, I've usually done better at shorter stuff than longer. My PRs from high school, while all completely garbage, were 62/2:24/5:29 for the 400/800/1600. But I never ran on the weekends or the off season, slept enough, and had an idiot coach (seriously, for track work, everyone did the same volume because logic). So those were far from my absolute best.
My goal 10k race is on December 1st and my plan is to run an all out mile like a week afterwards. I was wondering if you guys think its possible to do both on one training plan. Or if I should tweak the 10k plan slightly to add hill work, reps, or whatever.

i ran my mile pr and old 5k pr after training for the 10k xc. I had similar timing with my races as well. If you sharpen/peak for the 10k and then race the 1500 a week or 2 later you should be in a good position to run a fast 1500. Strength > Speed.

5 years ago 07/14/2018 12:36pm EDT

re: JamesTheAmateur

JamesTheAmateur wrote:
Before anyone gets uppity, I know proper training is best e.g. following a half marathon plan to run your best half, 800m plan for the 800, etc.
For this year, I have two main goals. The first is to run a sub 40 10k and the second is to run a sub 4:50/5:15 1500m/mile. Now, I'm currently following the Daniels' 10k plan in the 3rd edition and adjusting for my slightly lower mileage. However, I'm curious how close you think his 10k plan will get me to those times?
According to his calculator, a 39:59 10k is equivalent to a 5:13/5:38 1500m/mile. However, I've usually done better at shorter stuff than longer. My PRs from high school, while all completely garbage, were 62/2:24/5:29 for the 400/800/1600. But I never ran on the weekends or the off season, slept enough, and had an idiot coach (seriously, for track work, everyone did the same volume because logic). So those were far from my absolute best.
My goal 10k race is on December 1st and my plan is to run an all out mile like a week afterwards. I was wondering if you guys think its possible to do both on one training plan. Or if I should tweak the 10k plan slightly to add hill work, reps, or whatever.

In my world of running and coaching all the distances 800m up to marathon ( in fact even Ultra ) have the same basic

content. Then it`s easy to just add the specific demands for each category of running length.

So, yes….you have to tweak the 10k plan slightly by incorporation of 1500/mile race pace repetitions.

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