workouts for a sub 30 10k

70-80mpw, long run of 15-18 miles

regular 20-25 minute tempo runs at 5:10 mile pace

1K repeats at 2:40-45 with 90 second recovery

It's not "one" workout, it's the ability to have a schedule, for a time, such as the above.

One way wrote:

70-80mpw, long run of 15-18 miles

regular 20-25 minute tempo runs at 5:10 mile pace

1K repeats at 2:40-45 with 90 second recovery

It's not "one" workout, it's the ability to have a schedule, for a time, such as the above.

It's not "one" workout, but those 1ks seem like what a 28:30 dude would be doing.

I did 2:50 x 8 with 90 walk around for most of a year, and was nowhere NEAR sub-29.

If you can do 6x1k 90 secs rest by yourself at race pace, then you could perhaps hold that average for the 10k race unless you're exclusively a total workout hero.

I was still running sub 30 minutes for a few years after college merely by doing 35 MPW with one progressive run each Tuesday and a long run of 9 miles on Sunday.

Steve The Addict^^^^^^^------- wrote:

If you can do 6x1k 90 secs rest by yourself at race pace, then you could perhaps hold that average for the 10k race unless you're exclusively a total workout hero.

That's a big ask. There's no 90 second rest after the first one, Nor the second. Nor the third, Nor the fourth ...

My freshman year of college I ran 29:54, I remember running 6 x mile workouts around 4:55 pace with a couple minutes jog rest on grass. Another workout 10 x 800 with a minute rest around 2:20 on the track. Regularly running 5-7 mile 'tempos' at 5:05 pace, although they were probably at too hard of an effort. Long runs of 15 miles every week, sometimes 16 or 17 miles. Total weekly mileage was about 70 miles that spring consistently.

A mile workout wrote:

My freshman year of college I ran 29:54, I remember running 6 x mile workouts around 4:55 pace with a couple minutes jog rest on grass. Another workout 10 x 800 with a minute rest around 2:20 on the track. Regularly running 5-7 mile 'tempos' at 5:05 pace, although they were probably at too hard of an effort. Long runs of 15 miles every week, sometimes 16 or 17 miles. Total weekly mileage was about 70 miles that spring consistently.

Not saying this was ideal 10k training. Eventually I ran around 28:30. That season I ran consistent mileage around 100 miles for a good month, lots of other 90's weeks. Some workouts were 6 x mile on the track starting at 4:40 down to 4:35 with a minute standing rest. 6 x 800 with a minute rest around 2:14 down to 2:08 or 2:10. Sometimes run a 16 x 200 workout at around 30-31 seconds to keep some speed with a 200 meter jog rest. In base training I had one long run of 20 miles where the first 10 were around 5:55 pace and the last 10 were around 5:25 pace.

A mile workout wrote:

My freshman year of college I ran 29:54, I remember running 6 x mile workouts around 4:55 pace with a couple minutes jog rest on grass. Another workout 10 x 800 with a minute rest around 2:20 on the track. Regularly running 5-7 mile 'tempos' at 5:05 pace, although they were probably at too hard of an effort. Long runs of 15 miles every week, sometimes 16 or 17 miles. Total weekly mileage was about 70 miles that spring consistently.

Yep ^

I think your tempo pace was right on.

The better question is what workouts can you run when you get to sub-30.

I'd say this is pretty standard. What was your mile time when you dropped to 28:30?

sub30 10k wrote:

What would you say would a sub 30 min 10k runner need to do for mileage and what workout would indicate sub 30 min shape ?

To run 29:51 I did 20 x 400m at 68 sec with about a min rest down to 120 bpm. Also I did tempo runs 10-12 km at 3:15 min/ km and to back it up I did easy runs at 4:00 min/ km ( 6:30 mile pace). That was the "prototype" of the later DANCAN system of mine .

SUPERIOR COACH JS wrote:

sub30 10k wrote:

What would you say would a sub 30 min 10k runner need to do for mileage and what workout would indicate sub 30 min shape ?

To run 29:51 I did 20 x 400m at 68 sec with about a min rest down to 120 bpm. Also I did tempo runs 10-12 km at 3:15 min/ km and to back it up I did easy runs at 4:00 min/ km ( 6:30 mile pace). That was the "prototype" of the later DANCAN system of mine .

This makes no sense. I did 20x400 that fast in high school, and stood no chance of running 10-12K at 3:15/K, nor training in general at 6:30 pace (though like most high schoolers we ran that fast far too often).

Apparently DANCAN is the "ball-rolling" crap Tinman blab on about, which requires someone to do this for 10-15 years without injury, in order to run 3:42.

One way wrote:

SUPERIOR COACH JS wrote:

To run 29:51 I did 20 x 400m at 68 sec with about a min rest down to 120 bpm. Also I did tempo runs 10-12 km at 3:15 min/ km and to back it up I did easy runs at 4:00 min/ km ( 6:30 mile pace). That was the "prototype" of the later DANCAN system of mine .

This makes no sense. I did 20x400 that fast in high school, and stood no chance of running 10-12K at 3:15/K, nor training in general at 6:30 pace (though like most high schoolers we ran that fast far too often).

Apparently DANCAN is the "ball-rolling" crap Tinman blab on about, which requires someone to do this for 10-15 years without injury, in order to run 3:42.

Tinman`s "ball-rolling crap" is not the same as "The never ending story fast improvement DANCAN system" of mine .

Why didn´t you run sub 30 then? Well,.....you were not coached by a magic wizard coach. ;) ))

The correct response:

70-90mpw

8mi tempo @ 5:20

4mi tempo @ 5:10

5xmile off 90sec

(5:00/4:55/4:50/4:45/4:40) feeling controlled

This is Jim Kiler wrote:

I did 2:50 x 8 with 90 walk around for most of a year, and was nowhere NEAR sub-29.

But were you under 30?

The post said k's a touch faster than that. 8 x 1k isn't 10-12 x 1k. Unsure the volume meant by the previous post. 10 x 1k @ 2:55ish on :90 rest should have someone pretty close. I don't think all 10 need to be under 2:50 to show sub-30 potential.

At least 70-80+ mpw & a long run in the 25-30k range. Agree with that. Longer reps at 5:00 pace & faster. Threshold should be around 5-flat. MP stuff at 5:15 to build strength. We're basically talking about what I would expect someone going after sub-2:19 to be capable of. 5k in the mid-14 range. 30-flat 10k. 66-67 half.

SUPERIOR COACH JS wrote:

Why didn´t you run sub 30 then? Well,.....you were not coached by a magic wizard coach. ;) ))

Come on, Jan.

Why do you have to insult that athlete and his coach?

Bad form as usual.

NERunner0353 wrote:

This is Jim Kiler wrote:

I did 2:50 x 8 with 90 walk around for most of a year, and was nowhere NEAR sub-29.

But were you under 30?

The post said k's a touch faster than that. 8 x 1k isn't 10-12 x 1k. Unsure the volume meant by the previous post. 10 x 1k @ 2:55ish on :90 rest should have someone pretty close. I don't think all 10 need to be under 2:50 to show sub-30 potential.

At least 70-80+ mpw & a long run in the 25-30k range. Agree with that. Longer reps at 5:00 pace & faster. Threshold should be around 5-flat. MP stuff at 5:15 to build strength. We're basically talking about what I would expect someone going after sub-2:19 to be capable of. 5k in the mid-14 range. 30-flat 10k. 66-67 half.

Nope. Nor 31.