Predict my 10,000m time in 2 weeks

College Running

5 years ago 03/12/2019 10:30am EDT

Hi guys!

I'm running a 10k on the track on March 23rd and have just come off of an injury that had me out for 5-6 weeks. I crossed trained nearly every day while I was not running.

So far this season, I've run 2 races: 3,000m in 9:44 (P.R.), and a 5,000m in 16:38 (P.R.).

I have been doing interval workouts at 5:20 pace with about 3-4 miles of volume. I have just done my first 10k specific workout and will be continuing to do more volume in my workouts until may.

My current 10,000m P.R. is 35:54 last outdoor season at our conference championship meet. My goal this season is to try and break 34 minutes at best, but at least get under 34:30. I know it is probably unlikely that I'll break 34 after only running for 3 weeks after a break. What do you guys think I'll run?

5 years ago 03/12/2019 10:33am EDT

re: cwright

34:17. Best of luck!

5 years ago 03/12/2019 10:58am EDT

re: cwright

5 years ago 03/12/2019 10:59am EDT

re: cwright

The 10000m doesn't exist anymore bro. It's gone. Your race is cancelled.

5 years ago 03/12/2019 11:01am EDT

re: mohio

you're right. good thing i'm not a diamond league caliber athlete haha

5 years ago 03/12/2019 11:27am EDT

re: cwright

Your 3 and 5 k races indicate you might go sub 35. However, 5-6 weeks injury break is quite long and you have likely lost a significant amount of fitness even with cross training. Now be prepared not to be too disappointed if you just run 36 min, and definitely do not try to make up for lost training sessions in the next two weeks, it is too late and would just lead to fatigue.

To judge the performance of your recent workout we have to now the exact session (length and number of repetitions, recovery, level of exertion...).

5 years ago 03/12/2019 11:41am EDT

re: Partridge

My workouts before injury were something like this

5x1200 cutdowns starting at 4:17 and dropping to 3:53 on rep 5. 4x200 avg 32 after that

Mile at 5:51, 8x300 hills, Mile at 5:31

Mile cutdowns x4 starting at 5:52 and cutting down to 5:26 with a 5th rep of 800 in 2:38

5x800 with 1 min rest averaging 2:39, with 2 cutdowns at 2:31 and 2:24

Post injury I have done a 32 minute fartlek with the ons at about 5:50 pace (first workout back and was -3 degrees), 7x800 at 2:45 with the last 2 in 2:34 and 2:31. Could've done a couple more reps there. And yesterday I did 2x 3 mile at steady state pace (6:05 average for all 6 miles).

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