Sub 32 10k possibility?

I’d guess maybe 33 low or 32 high. Work on getting that 5K PR under 15:25 and you’ll be a lot closer.

The 5k was on a rainy/ windy day and was 3rd race of the meet for me. I think that on fresh legs and decent conditions I could have easily ran sub 15:30

For what it is worth I just ran 15:23, run my 6-10 mile tempos at 5:40-5:45 pace, run 60 miles a week and would find that 1k workout challenging but doable and suspect I am more in the 32 low to mid range. You seem a bit more endurance oriented than me though given those 800 and 1500 times so maybe you have a shot. I’d put money on 32:00-32:30 though.

hm3783 wrote:

Do this fitness indicate a sub 32 10k?

Mileage: 60-70 mpw

Recent 5k: 15:42 ran this after running a 2:07 800m and 4:22 1500m

6-8 mile tempos in 5:30-5:40

Most recent 10k specific workout: 8x 1k 3:07 avg with 1 min rest

No. At best you'd be looking at ~32:40

I'm a high 31's guy myself so maybe you can comapare?

Firstly, I wouldn't race an 800 but doubt I could get anywhere near 2:07. Never ran a 400 faster than 63 so can't imagine 2 of those back-to-back.

That 1500 time is quite poor but I'm guessing it was shortly after the 800? You probably want to be around 4:10 shape or better on fresh legs.

Most similar session I did to your K's was 5 X 1K off 75s averaging 2:59 (although it was very windy that day, maybe 2:57ish without wind)

As for your 5K, yes you'd probably need to be capable of sub-15:30 in order to have a realistic chance of sub-32.

Good luck in your 10K!

British Guy wrote:

I'm a high 31's guy myself so maybe you can comapare?

Firstly, I wouldn't race an 800 but doubt I could get anywhere near 2:07. Never ran a 400 faster than 63 so can't imagine 2 of those back-to-back.

That 1500 time is quite poor but I'm guessing it was shortly after the 800? You probably want to be around 4:10 shape or better on fresh legs.

Most similar session I did to your K's was 5 X 1K off 75s averaging 2:59 (although it was very windy that day, maybe 2:57ish without wind)

As for your 5K, yes you'd probably need to be capable of sub-15:30 in order to have a realistic chance of sub-32.

Good luck in your 10K!

I should clarify, I'm assuming I could probably run quite a bit faster than 63 if I ran one all-out 400, but 63 is the fastest I've ever recorded in training. Otherwise that would an abnormally slow 400 time.

Thanks for insight, and you are right the 1500 was very close to 800m 5k was about 2 hours apart from 1500m. The 800m was a really bad positive split (59,1:08) because it was part of a relay and my only instructions where to go out and try to make up the gap.

piggybacking off this post, I will be running a 10k this weekend and have run 15:3x 5000m 2.5 weeks ago and 4:06 1500m last weekend, mileage has only been around 45-55 + some cross training since coming back from injury, but have been ripping tempos around 5:30 pace, does the board think 32:30, maybe a little faster with a negative split would be doable?

I had a 15:52 5k PR in college and ran 32:23 in the 10k. I could have probably run faster in the 5k, but no way would I have been better than 15:40-45. Based on that, I think you could hit sub 32 with ideal weather and good competition. The only thing that gives me pause is that I could never have run a 2:07 800 at the time.

I don't think you're there yet, I'd say you can run 32:30. Your strength is lacking, the tempos should be sub 5:30 to run sub 32.

Those 1k repeats are solid, but are probably run at more like 6-8km pace rather than 10km pace.

Just as a guide, when I ran 31:57 I ran the following workouts:

Tempo

20 min @ 5:15

25 min @ 5:20

10k in 34 mins

Intervals

6x1k reps in <3:00 or less with 3 min rest

6x1k reps in 3:10 with 1 min rest (easy)

2x3k in 9:30-1k in 3:06 90" rest after the 3k, 4 min after the 1k

A lot of fartleks with 30" - 60" on with around 60" off, for 30 to 40 mins.

My personal experience is double your 5k best and add 1:20. My guess is you are in 32:30-32:50 shape.

icollegerunner wrote:

piggybacking off this post, I will be running a 10k this weekend and have run 15:3x 5000m 2.5 weeks ago and 4:06 1500m last weekend, mileage has only been around 45-55 + some cross training since coming back from injury, but have been ripping tempos around 5:30 pace, does the board think 32:30, maybe a little faster with a negative split would be doable?

Yes I think you should be able to break 32:30 given those times. That 1500 is the equivalent of mid-31's but with your fairly low mileage you'll probably not quite be as strong at 10K as 1500 so I'd estimate low 32's. Good luck!

hm3783 wrote:

Do this fitness indicate a sub 32 10k?

Mileage: 60-70 mpw

Recent 5k: 15:42 ran this after running a 2:07 800m and 4:22 1500m

6-8 mile tempos in 5:30-5:40

Most recent 10k specific workout: 8x 1k 3:07 avg with 1 min rest

Strong 5k compared to the 8 & 15. & it came in your 3rd event of a track meet? Well, that doesn't make a ton of sense to me but that tells me you thrive on the endurance side of things.

The 8 x 1k @ 3:07 on short rest is strong. I would say 6 x 1k on 1:30-2:00 rest @ ~ the same pace would equal that 5k time. You probably are ready for 15:25ish, which equals 32-flat. I think you're really close.

I would expect someone at 32-flat to be in the sub-4:30 mile range (4:10-ish 1500). Keep us posted. I'm intrigued.