Sub-32 in 2021?!

What are your PR's above and below the 10K distance (half marathon, 5K, mile), and do they lead you to believe it's more a matter of improving speed or improving endurance that will get you under 32?

As someone who is more speed-limited, I would spend some time early in the training plan with some mile pace workouts made up of ~3 miles worth of 200m and 400m repeats in place of the 5K pace workout, then switch over to the 5K pace workouts after 6-8 weeks, keeping the tempo run in there the whole time, but you may want to approach this differently if you're already more speedy.

there's no formula.

just be consistent, do 2 workout days per week of literally any type of running workout. mix it up regularly but never go more than a few weeks without hitting some energy system. do hard long runs every couple weeks. run high volume. don't get hurt. boom, 31min 10k.

Mike Fuller, Hercules Wimbledon,

Occupation: clerical officer at the Royal College of music London

Best times:

1500/3:55, 3000/8:13, 5000/14:17, 10,000/29:20, 10 miles/49:20, 20 miles/ 1:44

Training:

Monday to Friday: every lunchtime - 5 miles steady in Hyde Park, pace starting out 7 mins pace, down to 6:20 pace.

PM Monday to Friday. On Monday evening steady 5 mile run from Lauriston cottage in Wimbledon,

On Tuesday night repetitions on the grass at Putney playing fields total about 6 miles, Wednesday evening steady run 5 to 6 miles, Thursday 400 m reps on a grass track average pace around 70 to 75 seconds with one lap jog in between 12 total, Friday steady 5 mile run.

Saturday steady 5 to 8 mile run on Tooting common or race

Sunday 10 mile steady run with group. With Hercules and Belgrave Runner’s

That he runs a run at around seven minute mile pace to start with down five minutes 30 pace at the end at what we called progressive running.

Jimmy James wrote:

What are your PR's above and below the 10K distance (half marathon, 5K, mile), and do they lead you to believe it's more a matter of improving speed or improving endurance that will get you under 32?

As someone who is more speed-limited, I would spend some time early in the training plan with some mile pace workouts made up of ~3 miles worth of 200m and 400m repeats in place of the 5K pace workout, then switch over to the 5K pace workouts after 6-8 weeks, keeping the tempo run in there the whole time, but you may want to approach this differently if you're already more speedy.

This is a good point. I don't have any PR's other than ones from years ago that are far slower than my current fitness. I've done some Marathon workouts in the past that suggested ~2:35 fitness, and I tend to struggle with the intensity of shorter reps, so I'm inclined to believe I have no speed. I will definitely consider some shorter, faster stuff!