Where Your Dreams Become Reality
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Subject: RE: Sub 35 min 10k at 30 miles per week?
When I first started racing (20) I was running around your times off 30-40mpw. I jumped up to 60 and soon started running 35s then gradually worked up to 80 and ran 34s and pushed out to 100mpw and eventually ran 33 (23-26). I came back down to 60-70 and dropped off to the 34s before long. With family and work commitments I dropped to around 50mpw in my 30s and could no longer break 35 except once a few weeks after a marathon. By 40 I was down to 30-40mpw and running 36mins again.
There were all the usual ingredients in the training pretty much regardless of mileage. The main difference was always the overall training volume (over an extended period).
I think UKcoach nailed your biggest issue and that is the attitude. My attitude on how to get better was to push as hard as I could. I trained with lots of the top runners and figured I had no where near their talent so I needed to train really hard to make up for it. It didn't make me a top runner but at least I got close to maximising my ability.
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