10K race sub 33:00

Bump

Cut your mileage way back the next two weeks. 105 mpw seems excessive for chasing sub 33:00. Maybe 80, 60, then >40

Sub 33'40" would already be an achievement in my eyes but with your fatigue level who knows.

Try some 1000 or 1600 repeats at 3'15" with 1'30" rest and see how it goes.

Hi !

Just do not start first km under 3:00 or near that and maybe !

forget it. Bad idea to try a PR at a split of a race.

If you want to run a 10k PR run a 10k, not a 10.55k. If you want to do that weird distance race for another reason, go for it but run for place, not time.

Otherwise, for a true 10k, i would say a good target would be 33:20 (3:20/km pace). Should be doable on a flat course if you taper at least one full week before the race and if you pace well during the race. Maybe you can achieve a bit better than that but I wouldn't bet on it. It always good to validate progression step by step in races instead of going for huge PR all the time and being disappointed 9x out of 10

Great advice! Thank you, I will go by place.

Last race I did very bad pacing, first km was crazy... 03:04...

Last week before the race I will cut down volume and the last workout will be the same as before: 6x1600 @03:15-03:25/2min rest

Thank you for everybody for response and good advices 👍👏👏👏

You just raced a 10k in 34:00 & are doing workouts that look right for that time. If you went out at 3:04, just don't do that. Go out at 3:20-3:25 and try to maintain from there. Sub-33:00 looks like too big of a jump in one month. Can't really gain a lot of fitness in such a short window but you can race smarter/closer to your potential. But the half and a lot of work @ 3:30-3:45/k doesn't even scream sub-34:00 to me. I would just focus on competing & getting out a little slower.

I’d say cut back your intensity. It looks like three hard workouts per week in the two weeks after your last race. You may overcook yourself if you don’t dial it back a little.

For me it was also surprised that before those 10K @34:00 I did a workout 6×1600@03:29 and it was very tough for me, but after 5 days in a race 03:24... magic & very strange 🙄, that is why I am in doubt regarding my current fitness, as all my workouts are indicating much lower time in the race, maybe I just hit the peak during those week and now my form should be little back off and I should not push hard?

Tnanks.

To run a sub 33 10 k you should be abel to run 20 x 400m @ 74-75 sec and rest about 60 sec . Also a 12-15 x 1000m LT interval @ 3:22- 3:24 min with easy walk rest back to 120 bpm. Can you do this with medium hard feeling you are ready to run a sub 33. 🇸🇪🧙‍♂️

This is correct. Sub 33:40-33:30 is the next goal. I think you just need more time and aerobic strength. You can only do so many workouts.

Thanks for everybody for good advices 👐👍🤝

Some questions, based on my last race during taper week I did last hard workout 5 days before the race and took 2 days completely off before the race and it did work quite well, so, before last 10K race @34:00 (03:24min/km pace) I did 6x1600 @03:29min/km pace/2min jog, should I make next taper week same scenario:

1) run 6x1600 @03:24min/km/2min jog pace and aim in the race 03:20 as a target? + 2 completely days off before the race?

2) skip this workout at all

3) other idea of taper week

Waiting for some advices for the final 10K workout, please give some idea, as I put in a row prior 3 weeks of extreme volume for me 110+ miles with a lot of double thresholds and now have a little bit confused regarding taper week, anyway I will listen your advices and target the race pace for the 03:20 which is more realistic fitness I assumed within past month since last PB and taking into consideration that will be one more race in January HM

Thanks for reply.

That 6xMile session is pretty specific to the demands of racing the 10K. I would reduce it by half if you are doing it the same week as your 10K race just to practice pacing without much metabolic stress.

3x1600? at which pace, goal pace @03:20 or @03:24?

Do the same taper/ race week as all my successful runners did before winning races and ran personal bests. Let the last faster work be an easy 6-8 x 400m @ LT pace and 45-60 sec rest. Then only a 20- 30 min very easy jog two days before race ( maybe add 2-3 x 100m fast strides ) and day before race no running and just rest up. Good luck@🇸🇪🧙‍♂️

I agree with this. No need to do 10k worth of work 5 days out. I would do 5k-6k worth of work and keep it to threshold, maybe touching 10k pace on the last rep or two. So maybe 5-6 x 1k @ T >>> 10k + 4-6 x 200m 5ish days out. It looks like you're more/less in control for your workouts doing that session but then racing faster. But it's a big session & it's easy to get carried away in training. The work should already be done. As for 2 days completely off, that's up to you. I'd rather run 30:00-35:00 2 days out & 20:00-25:00 1 day out. Strides on whichever day you like. Do what works for you.

Understood. What about overal volume of the race week, how much should I reduce it down to be doable, down to 25%, 40% or 50%... etc., last time I reduced about 25% down. I am asking, because a taper week is for me a new territory 🤷, do not have so much experience on that phase of training, especially once I reached such extreme weekly volume. I'm now trying a different variants of taper to see how my body will react in order to find some optimal criterias...🤦‍♂️

Down to 50-60% if it's going to be one of the handful of times you peak during the year. If this race falls in the middle of a training block then I think a 20-30% reduction makes perfect sense. Leaves you fresh but still ready to train afterwards.

Last week got some covid or else... thursday, sunday and this week tuesday skipped, but completed all planned workouts: double thresholds, hill sprints, etc., today did 20min straight tempo @03:26min/km felt very controlled: HR low, legs perfect, sickness little bit influenced on my sharpness, but based on this tempo effort I hope that I am ready to run 03:20 pace in the race 🤞👐