Title. My goal is to break 30 for the 10k this season. I haven’t run one yet, but I’ve run low 14:3x for the 5k off 60 mpw. Currently I’m doing 65-70
My most recent workout was 6 miles at 5:20 in the morning, followed by 10x1k at 3:08-3:10 in the evening which felt like LT (60s rest). I’ve also run a 5x1600 in ~4:52 off 60s rest that got hard only on the last rep. Should I be able to hit this in May?
Title. My goal is to break 30 for the 10k this season. I haven’t run one yet, but I’ve run low 14:3x for the 5k off 60 mpw. Currently I’m doing 65-70
My most recent workout was 6 miles at 5:20 in the morning, followed by 10x1k at 3:08-3:10 in the evening which felt like LT (60s rest). I’ve also run a 5x1600 in ~4:52 off 60s rest that got hard only on the last rep. Should I be able to hit this in May?
Other PR is mid 8:20s
Yeah you can do it
it’s not about the mileage. Mileage helps and CAN be part of the equation for someone, but it’s about your high end aerobic capabilities. Your LT potential is more conducive to sub 30 than anything else.
If 73 sec pace is truly comfortable for you, then running 72s with a kick in a packed nighttime race in spikes is doable.
When I was I college, me and several teammates went sub-30 or else ran sub 14:30 for 5k. There was maybe one of us doing 60+ MPW, but most of us were between 35-45.
don't worry about the miles...focus on those 5:20 paced tempos =that's where the money is at.
I broke 30 running 25-40 on 4 runs a week by focusing on steady states (tempos) usually in the 6-10 mile range (times would vary as fast as 5:05 as slow as 5:40's). I just went with how I felt on any given day. Since I was only running 4 times per week, I usually ran fairly fresh. mixed in a few track workouts as the races got closer. Some quicker mile reps and 800's.
don't worry about the miles...focus on those 5:20 paced tempos =that's where the money is at.
I broke 30 running 25-40 on 4 runs a week by focusing on steady states (tempos) usually in the 6-10 mile range (times would vary as fast as 5:05 as slow as 5:40's). I just went with how I felt on any given day. Since I was only running 4 times per week, I usually ran fairly fresh. mixed in a few track workouts as the races got closer. Some quicker mile reps and 800's.
When I was I college, me and several teammates went sub-30 or else ran sub 14:30 for 5k. There was maybe one of us doing 60+ MPW, but most of us were between 35-45.
When I was I college, me and several teammates went sub-30 or else ran sub 14:30 for 5k. There was maybe one of us doing 60+ MPW, but most of us were between 35-45.
Believe me, those are plenty of miles.
LOL this is 1000% made up.
I ran 29:05.07 and was primarily and 800/1500 runner and ran 1:52.05 and 3:45.09. My mileage was roughly 65 to 80 MPW. I was rare most guys I knew that ran sub 30:00 averaged 90 to 100 MPW!
Title. My goal is to break 30 for the 10k this season. I haven’t run one yet, but I’ve run low 14:3x for the 5k off 60 mpw. Currently I’m doing 65-70
My most recent workout was 6 miles at 5:20 in the morning, followed by 10x1k at 3:08-3:10 in the evening which felt like LT (60s rest). I’ve also run a 5x1600 in ~4:52 off 60s rest that got hard only on the last rep. Should I be able to hit this in May?
Other PR is mid 8:20s
Yes, should be no problem even at 50- 55 mpw if you know how to mix the 3 main fsctors for your result. Good luck! 🇸🇪🧙♂️
I've heard of the 5 pace system, but what's the 3 pace system? I know Coe (and a few others) believed in focusing on speeds 2 up and 2 down, so for the 10k that'd be 3k, 5k, 10k, LT, and marathon. Would the 3 pace system be relaxation at 5k pace, efficiency at 10k pace, and strength at LT pace?
I've heard of the 5 pace system, but what's the 3 pace system? I know Coe (and a few others) believed in focusing on speeds 2 up and 2 down, so for the 10k that'd be 3k, 5k, 10k, LT, and marathon. Would the 3 pace system be relaxation at 5k pace, efficiency at 10k pace, and strength at LT pace?
To me the 3 pace system is where you emphasize on maxVO2 pace, lactate threshold pace and the easy distance work with steady " most for your bucks" pace. 10 k pace in training is a none case, no need for it.🧙♂️🇸🇪