TRAINING for a sub 30 MIN 10k?

6xmile in 4 46-48(2 min rest), 5xmile in 4 40-42(r2), 4-5x2k in 5 55-6 00(r3), 8-10x1000 in 2 55(r2), stuff like that will help with a sub 30

everyone ran sub 30 by the time they were 15, go back to dyestat

thanks for the info. Im not afraid of running good miles and hard work. any other advice?

Race pace training is certainly important but your average run during the season will most likely be what separates you from a "would have been" sub 30 guy. I was able to run mile repeats around 4:40 long before I could break 30. Once you have established your base... Run your race pace intervals with very little rest (60 seconds between 1000's or miles). RAce pace intervals should add up to 10k. Long fast runs like 10-13 miles at 5:20-5:40 pace. At least 40 miles a week at 5:40-5:45 pace in addition to quality work. This is the missing link in the runners I have seen that do and do not. If you run 100 miles a week, you will still have a bunch of easy miles to run. If you run 60 miles a week, they will all be either quality work or 5:45 pace. I put myself under 30 with this program as well as a couple other runners. On the other hand, I know a guy who went 29:36 adhering strictly to the Daniel's formula. So there's more than one way to get there. Good Luck!

Good stuff here:

As a rough guide, you wanna be capable of the following sessions (pretty much on-demand, given a coupla days notice):

Note: Race pace is 4:49m/m

5 x 1200 at 69s/lap (4:37m/m pace) with 400m jog

5 x 2k at 4:56m/m pace with 200m jog (in 90s)

1 x 8k at 5:05-5:08m/m

1 x 10 miles at 5:20-5:25m/m (M-pace) like it's no big deal (you could go 5m further)

A ton of easy running at 6:20-6:40 (or slower)

Get after it and good luck!

thank you for all the advice, i have noted it all. any more info/experiences would be appreciated

I was in a similar position two seasons ago, the thing I found was that if the intervals are run at race pace (or slightly faster) then the recoveries should be short and there should in my opinion be more emphasis on shortening the recovery than speeding up the rep. I would start at the beginning of the season running 72/73's and by the time I was ready to go I'd be down at 67/68, after maybe 10-12 weeks.

Sessions would be:

10 x 800 2.22/3 100 jog (35/40 secs)

8 x 1000 2.57/8 150 jog (50/55 secs)

7 x 1200 3.34/5 200 jog (65/70 secs)

5 x mile 4.46/7 200 jog (65/70 secs)

4 x 2k 5.57/8 200 jog (65/70 secs)

by the time I was ready to race it would be something like

7 x 800 2.12/14 (200 jog 60 secs)

6 x 1000 2.45/6 (200 jog 60 sces)

5 x 1200 3.21/2 (200 jog 60 secs)

4 x mile 4.32/33 (200 jog 60 secs)

3 x 2k 5.40 (200 jog 60 secs)

With this training I ran close to 14 flat and well under 30 minutes, bviously there was 10 weeks or so of progression between the sessions, I found that doing this session once per week with a tempo run of 30 minutes or 45 minutes fartlek was sufficeint in terms of sessions, the rest of the week was steday running witha total of 85-95 per week run at around 6-6.15 pace.