Sub 30 10k isn't impressive

Less than 5% of serious runners attain a sub 30min 10k in America. Africa laughs at us, pun intended.

If you can only manage to run in the 29s you might have to live in a cave and eat mushrooms!

Ok, what kind of weekly schedule on 60 MPW generally for sub 30:00?

20x400m15x1000m120bpmmagicwand

You need decent quality and to hit hard workouts. Daily mileage is also fast.

For example:

Monday: 8 miles including 6 steady (5:40)
Tuesday: 10 miles including 8 at threshold as intervals (below 3:10 per k). I like 12x1k, 60s rest, but you can also do a double threshold, like 4 mile steady (5:15) + 8x1k at like 3:08
Wednesday: 6 easy (6:30)
Thursday: 8 'steasy' (6:00)
Friday: 8x1k cv at 3:00-ish, 10 total. Focus is on feeling relaxed
Saturday: 4 easy
Sunday: long 14 mainly easy, but you might progress to 'steasy' if feeling good

This would be a normal base to mid-season week that you'd edit some, but I think having a weekly threshold and CV workout is quite important. The threshold is the most important factor in the 10k, while getting periodic CV work slightly stimulates VO2 max, but it also increases threshold some as well as your efficiency at race pace.

A mid to late season week could be:

Monday: 8 including 6 steady (5:30)
Tuesday: AM - 4 miles sub-threshold (21:00); PM - 7x1k at ~2:52 (5k effort, ish); 11 total.
Wednesday: 6 easy
Thursday: 7 easy (6:15)
Friday: AM - 8x1k @ threshold; PM - 10x300 @ mile effort for efficiency. 10 total
Saturday: 8 easy
Sunday: 10 easy to 'steasy' (5:50)

This seems like JS, but the syntax is different and he’s encouraging faster easy paced. He also hasn’t encouraged 20x400.

Maybe it’s just a super talented collegiate who thinks he’s average

Replace 30 with 40 and then you are right.

30 is hard to reach and a lot of peopel are completely unable to do it.

Only 300 D1 runners went sub 30 last year. I’ll let the rest of the collegiate runners know anyone can get there on 60mpw. Thanks for the heads up.

In my graduating class, state-wide, eventually two guys broke 30. There was maybe three more who could have but never did. That is two kids out of a few thousand runners. Yes, sub 30 is impressive.

cool, thanks. I'm looking at being less able to get in high weekly mileage that's mostly easy and looking to to less with more quality, strictly for schedule/time reasons.

Did you ever run a 4:50 mile?

Officially, no. I've never run a full mile.

However, my average 5k pace per mile (off of 60 mpw) is about ~15 seconds faster.

Then you should have enough experience in competitive distance running to know thread is nonsense.

It’s not difficult. 4:50 is easy enough - look at how many people break 9:40 in HS. You should be able to hold it longer with more training

Yeah Okay:

Freshman: 32:57.25 (Mile PR 4:21.86)

Sophomore: 30:04.30 (Mile PR 4:13.08)

Junior: 29:36.89 (Mile PR 4:03.16)

Senior: 29:05.07 (Mile PR 4:00.09)

My average weekly mileage was 85 MPW. I competed before the whole super shoe movement. The level of talent required to run sub 30 is not minimal. I mean you can try and convince yourself it is easy but good luck. It would be like entering the Main Event of the WSOP and mentally spending $100,000 for making the top 100 in the field but forgetting about the 9,900 that need to be eliminated before getting to that point.

We must have very different definitions of "serious runners."

If you're a serious runner, you'll break 30:00 for 10K.

You are trying to make others feel bad and to project yourself as elite. Many serious runners cannot break 30. I had some of them as teammates. They couldn’t do it.

Meanwhile, the OP probably ran a PB of 29:55 yesterday evening.

Let's not diminish other athlete's results for a small amount of self gratification.