Can I hobby jog a 37 minute 10 km?

Training Advice/Discussion 5k/10k
Reply
Moderation
  • registered

    spruce

    Member since 05/26/2019.

    84 posts. Last post 4 months ago.
    2 years ago 10/05/2021 2:48pm EDT

    PRs on 50–60 mpw (all 2014):

    mile: 4:28, 5 km: 15:43, 8 km: 26:55

    Now I typically run 20 mpw four days per week and have run 58 (400 m solo), 1:34 (600 m solo), 2:51 (1000 m solo), 4:53 (1600 m solo), 9:55 (3000 m solo, ran once), 17:30 (5000 m, only ran two in the past years, recent result is a hilly (i.e., + 96 ft) 17:39 at a parkrun that I won, maybe ~ 17:30 or slightly faster shape on a track currently) with this training.

    I recently started training loosely based on the the Easy Interval/Verheul Method. I won't give too much detail out of respect for the author, but most weeks I do 4 x 1000 m cruise reps three days and either a longer run or time trial/race on the fourth day. I am training about 25 mpw (40 kpw) now.

    My question is, can I run a < 38:00 10 km with this training, how about < 37:00? I might time trial this weekend on the track. Should I do a 5, 8, or 10 km?

    Thanks! Sorry again for writing a lot.

  • registered

    Film Rep

    Member since 08/16/2019.

    2,938 posts. Last post 6 days ago.
    2 years ago 10/05/2021 2:50pm EDT
    re: spruce

    spruce wrote:

    PRs on 50–60 mpw (all 2014):

    mile: 4:28, 5 km: 15:43, 8 km: 26:55

    Now I typically run 20 mpw four days per week and have run 58 (400 m solo), 1:34 (600 m solo), 2:51 (1000 m solo), 4:53 (1600 m solo), 9:55 (3000 m solo, ran once), 17:30 (5000 m, only ran two in the past years, recent result is a hilly (i.e., + 96 ft) 17:39 at a parkrun that I won, maybe ~ 17:30 or slightly faster shape on a track currently) with this training.

    I recently started training loosely based on the the Easy Interval/Verheul Method. I won't give too much detail out of respect for the author, but most weeks I do 4 x 1000 m cruise reps three days and either a longer run or time trial/race on the fourth day. I am training about 25 mpw (40 kpw) now.

    My question is, can I run a < 38:00 10 km with this training, how about < 37:00? I might time trial this weekend on the track. Should I do a 5, 8, or 10 km?

    Thanks! Sorry again for writing a lot.

    Run a 10km time trial. That will answer your question. 🤔

  • registered

    highhoppingworm

    Member since 08/12/2009.

    3,869 posts. Last post 2 months ago.
    2 years ago 10/05/2021 2:51pm EDT
    re: spruce

    Not a ton to go off of but I would guess you would probably be right at 38 +/- 30s. It isn't obvious to me what side you would land on.

  • Magic candy

    Anonymous Poster

    2 years ago 10/05/2021 2:54pm EDT
    re: spruce

    What you need is some magic coaching with perfect calibration , it`s a guaranteed progression for all runners of any abilities !! ;))

  • registered

    Film Rep

    Member since 08/16/2019.

    2,938 posts. Last post 6 days ago.
    2 years ago 10/05/2021 2:57pm EDT
    re: Film Rep

    General rule: To get from 5k to 10km, add 30-45 seconds and double it. You should easily be sub-37 based on your 17:30 5k. Maybe sub-36.

  • registered

    lexel

    Member since 05/05/2021.

    1,637 posts. Last post 18 hours ago.
    2 years ago 10/05/2021 3:35pm EDT
    re: spruce

    spruce wrote:

    Now I typically run 20 mpw four days per week and have run 58 (400 m solo), 1:34 (600 m solo), 2:51 (1000 m solo), 4:53 (1600 m solo), 9:55 (3000 m solo, ran once), 17:30 (5000 m, only ran two in the past years, recent result is a hilly (i.e., + 96 ft) 17:39 at a parkrun that I won, maybe ~ 17:30 or slightly faster shape on a track currently) with this training.

    I recently started training loosely based on the the Easy Interval/Verheul Method. I won't give too much detail out of respect for the author, but most weeks I do 4 x 1000 m cruise reps three days and either a longer run or time trial/race on the fourth day. I am training about 25 mpw (40 kpw) now.

    My question is, can I run a < 38:00 10 km with this training, how about < 37:00? I might time trial this weekend on the track. Should I do a 5, 8, or 10 km?

    Thanks! Sorry again for writing a lot.

    You run 5k in 17:30 that means a pace of 00:03:30 min/km.

    5k is typically run at around 95%Vo2max , the 10k at around 90%Vo2max

    If we calculate 03:30 multiplied by 95/90 we get a pace of 03:42 min/km and a end time of 00:36:57.

    A 1600m TT is sufficient.

    Have a look at this:

    https://www.letsrun.com/forum/flat_read.php?thread=10653553
  • registered

    spruce

    Member since 05/26/2019.

    84 posts. Last post 4 months ago.
    2 years ago 10/05/2021 3:57pm EDT
    re: lexel

    Thanks everyone! So I should do a 1600 m TT this weekend instead of longer? 🤔

  • NERunner0353

    Anonymous Poster

    2 years ago 10/06/2021 2:19pm EDT
    re: spruce

    For sure you can run sub-37. Maybe it would be helpful to squeeze in some extra miles & make sure you're doing some strength based workouts the month before the race but you have the speed. The recent 5k is good enough. I'm maybe a little concerned with your endurance. Really fast (lifetime) mile compared to the 5k. The 8k is what someone with good endurance with a 16-mid could do. Do 3 x 2 miles @ 6-flat. Just gotta grind through some sessions like that. If your goal is to run a 10k under 37, I would skip the mile time trial for a longer workout. I would increase your long runs if you can and get in some quality at marathon-type effort every other week.

  • registered

    spruce

    Member since 05/26/2019.

    84 posts. Last post 4 months ago.
    2 years ago 10/10/2021 7:42am EDT
    re: NERunner0353

    Thank you for the information! I should have listened before trying another 5 km TT. I ran 17:41 yesterday solo on the track, a little more humid (a warm tropical air mass has been stalled over where I live for a few days) than the parkrun a few weeks ago, but about the same performance. Km splits were 3:40, 3:33, 3:32, 3:31, 3:23. I ran an easy 12 km this morning.

    I think I need to accept that I am at best a 17:30 runner on 20 mpw lol. I have no races scheduled and I am in no rush to get fitter, so I think I will start base building for the next 10–15 weeks with the Pfitz plan, hopefully getting to a consistent 35–40 mpw.

What People Are Talking About On LetsRun

Hot Now

  1. RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead

Of General Interest

  1. RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead

  2. Why has the Payton Jordan Cardinal Invite Slowly Died?

  3. Great interview with Steve Cram - says Jakob has no chance of WRs this year

  4. Is Steven Gardiner the most underappreciated track star in history? He hasn't lost a 400 race he's finished since 2017

  5. Cranny leaving Team Boss

  6. RENATO can you talk about the preparation of Emile Cairess 2:06

  7. I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.

  8. 2024 College Track & Field Open Coaching Positions Discussion

  9. adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday

  10. Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!

New Forum Moderation Information & Rules Search Troubleshooting

This thread has already been deleted.

Note: We review 100% of reports submitted. Visit our moderation dashboard to view statistics on our moderating activity. If you have a question or concern, email us at letsrun@letsrun.com or call us at our toll-free phone number:

1-844-LETSRUN (1-844-538-7786).

Author
Body
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?

View our Terms Of Service for a complete description of our forum policies.

Provide context for this post report if relevant.

Reply Replying to

Leave the password field blank to post anonymously.

Post Preview
By posting you acknowledge that you have read and abide by our Terms and Conditions.

Message Board