Who here has run under 25:30 for 8k or 31:00 for 10K?

Not me.......that was the only way I could reply to this post :)

28min 10k

offseason 20/1000m (60 secs) av 2.52-2.55 90-100miles p/w

inseason 8/1000m (90 secs ) av 2.40-2.45 70-80 miles p/w

10K 30:57. Weekly mileage averaged around 90 but many, many 100-110. Actually marathon-focused, 10K was only a tune-up race. Workouts like 5Xmile 4:56 with 3min recovery, 4X2K 6:10-6:12 with 2min recovery, 4 mile tempo 5:13s, 8 mile tempo 5:22s. Weekly long runs 16-22 miles with finishes around 5:30 for 2-5 miles.

27.00min for 8k with my tongue sticking out like a dog

ok here goes

tuesday session would be sessions such as 16 x 400 in 63 with 30 secs recov.

400 30 secs 600 x 8 sets

3 x 500, 5 x 300, 3 x 500 100m between run 1 lap between sets. as you can see its short reps on tuesdays.

thursday would be a 30 minute tempo run at which at normally run at 85 to 90% of my 10k race pace.

saturday is either a fartlek of 45 minutes with different lenght reps from 30 secs upto 7 minutes. or my favourite session 6 x 1 mile with 2 min recov at which i average 4.30s.

i have been doing this since just after xmas and being setting pbs on the road, this training changes from week to week depending on which races im doing i normally put a block of training in and then race for 3 weeks.

my other runs are at 6 minute mileing which i find easy normally 10 miles on none session days except sunday were i do 90 minutes, im luckey as im in a group of athletes who can all run under 30 minutes for 10k so it can be competative in training. i also have regular massage and do light weights once a week. i do this ontop of working 40 hours a week.

me and my coach are just about to change my training going to be training twice a day and racing every couple of weeks on bulid upto a 10k at the end of august were i hope to run 28.40 or below.

I first dropped under 25:30 (25:23) as a sophomore in college. For reference, I ran 16:13 in high school and about 26:40 as a freshman. I probably ran 60-70 mpw that summer, I'm too lazy to go find my log and check, with some 2k repeats once every week or so at an easier pace. Again I'd have to check but I think we'd do like 3 or 4 at around 6:15-6:20, nothing too exciting. We also did weekly hill workouts, 4x4 minutes on a short loop that went up a steep hill and down a big sand hill, with 4 minutes rest. The hills were such that you could make it up 4 or 5 times per 4 minutes I believe. I think the main thing that got me under 25:30 wasn't so much the training as it was the experience I had gained. I'd personally recomend you stick with tempo runs and the like once a week or so instead of something like 2ks, but I think the hill workout is a good one. Instead of heavy mileage goals or big workouts, work on a moderate increase consistencey over a long period of time this summer. Good luck!

5M XC- 25:25

10K - 30:55

40-60 miles per week.

1 tempo run per week (4-5 miles worth on the track)

Sometimes a long run (90+ minutes) once a week, not always

Assorted intervals and fast repeats, usually every week, but not always consistent.

Had to stop running due to some lack of time, but when I start up again, it'll be the same plan.

This is a few years after topping out at 4:51/10:20/17:31 in high school. I only ran 2 weeks over 70 miles per week in my whole life. Most people don't need that type of high mileage to get to these type of times.

what did you do beyond that workout just mileag easy or something else? Or did you do that workout more imes a week or othe workouts to support it?

the mileage was ran at paces betwn 5.45-6.45 pace depending on the heart rate monitor (135-150 bpm range) or how tired or fresh I was.

Ran x/c races in the offseason and a 5000m race 3 weeks before and a 1500m race the week before the 28 min 10k

Dr.S wrote:

I only ran 2 weeks over 70 miles per week in my whole life. Most people don't need that type of high mileage to get to these type of times.

I know a ton of runners who train hard but average under 70 mpw who have never approached those times....and I can't recall more than 1-2 that did without doing considerable time over 70.

I think it comes down to training properly, having patience, and knowing how to divide your mileage appropriately, and letting time take care of it. Also, getting enough rest. In those 40-60 mile weeks, usually one day every week was completely off.

Again, limited natural talent... Couldn't run a full mile until 9th grade, and that was only because of two years of martial arts training building up my endurance. 10th grade, got the mile down to 6:23... A year of track in 11th grade, down to 5:08... 12th grade, down to 4:51... Also, no natural speed - never could run a sub-60s 400 no matter how hard I tried during high school. It took a few years of consistent and smart training to get the endurance to get to the 25's and 31's range.

Also, the easy runs felt easy, but still they were all generally under 6:30 pace, often closer to 6-flat pace. So, in a 40-60 mile week, there was almost no slow running. A good part of the training was done by myself, which meant I could go at my own pace and not be trying to hard to keep up with faster guys or slow down to stay with slower ones.

Maybe not everybody can do it, but I believe with the right mix of training and rest, it is certainly possible in most individuals.

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25:11 for 5.3 miles on the road.

The training:

Three months of 2 x 50 minutes a day.

One month of 8 miles a day - 4 easy moving into 4 miles really fast.

6 weeks of 5-8 miles in the morning and either 4 miles fast or 4 X 800m uphill, plus 3-5 X 300m flat out with a 100m walk.

24:20 (8k split on track)

25:16 (XC)

30:17 10k track

When I was running my highest mileage (105 a week) this is a typical week:

Monday: PM-10 miles easy (~7:15-7:30 pace, I believe the only way to progress the right way physiologically is the Wejo slow mileage way)

Tuesday: AM: 5 miles real easy (like 7:30-8 min pace)

PM: 20 minute warm-up, then 40-50 minutes LT (about 5:10-5:20 pace), 20 minute cooldown: 14 miles

Wednesday: PM: 14-15 miles easy (about 7 min pace)

Thursday: AM: 7 miles real easy

PM: 10 miles easy

Friday: AM: 7 miles real easy

PM: 10 miles real easy

Saturday: Race or 7 miles easy

Sunday: 18 mile long run in morning (IMPORTANT: done at least 24 hours BEFORE afternoon or evening run on Monday to allow for rest and proper physiological adaptation from previous week). Started out real slow (like 7:30 pace) and by end was moving about 6-6:30 a mile.

So, in summary:

Monday: 10

Tuesday: 19

Wednesday: 15

Thursday: 17

Friday: 17

Saturday: 7-8

Sunday: 18-20

Total: 102-105

Hope this helps, I found I was a migh milage type of guy, but I needed to be, I was only a 4:38, 9:59 guy in HS.