High school 10k training

High School Running High School Training
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  • Endurance Guy

    Anonymous Poster

    3 years ago 12/29/2020 11:31am EST

    In June I’m trying to peak for a 10k with the goal of running 33:20/3:20 km pace. What types of workouts would be the best for this. I’m in 11th grade and don’t have a coach, and the reason I’m training for a 10k is because there is next to no chance we will have a high school track season, and I’m much more suited to longer distances.

    For reference I split a 36:30 for 10k in a 10.8k time trial (part of a relay). I ran this completely solo and it was very cold. This was off of 30-40 miles a week in my first year of serious training.

    Thanks!

  • registered

    True Speed Coach

    Member since 10/21/2019.

    5 posts. Last post 1 year ago.
    3 years ago 12/29/2020 3:12pm EST
    re: Endurance Guy

    I have a lot of advice for you, and I would love to coach you as well.

    Feel free to email me and we can chat and I can give you my credentials and background.

    I'll happily lay out what my plan would be to get you to your goal and you can decide if its right for you.

    truespeedcoach@gmail.com

  • Endurance Guy

    Anonymous Poster

    3 years ago 12/30/2020 9:08am EST
    re: True Speed Coach

    I did

  • NapTime

    Anonymous Poster

    3 years ago 12/30/2020 9:30am EST
    re: Endurance Guy

    If you can run a sub 4:45 mile, you won't need much speed work. If you can't, you should include speed sessions.

    Assuming you can, focus on building milage, include weekly 5 miles tempo, progression long runs, cruise intervals (2k repeats, 8min on/2min off), and fartleks (1min on/off x 20).

  • Endurance Guy

    Anonymous Poster

    3 years ago 12/30/2020 10:59am EST
    re: NapTime

    I ran 5:12 in June 2019 before seriously running, that was the last time a did a mile, think I would be right about 4:45 right now. Doing longer tempos and fartleks make more sense for 10k. Any thoughts on a standard 20 min tempo followed by a few 200’s shortly after?

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