How many years of training until I can hit a sub 30 10k?

Training Advice/Discussion High School

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2 years ago 04/29/2024 12:15am EDT

My Sophomore year of high school just ended (not school I mean track season) and I wanna eventually run a sub 30 10k. Mainly to fulfill my dream of going to Iowa State (IK it's random but I like it) but as of rn that seems out of reach. My PR's are (btw this is my first year of running)

200: 27 (never raced one)

400: 61 (never raced one)

800: 2:21 (never raced one)

1600: 4:51

2 mile: 11:46 (never raced one this was a tempo)

3 mile: 17:36 (I was sick and this was woodbridge)

Half Marathon: 87:50 (felt light and feel like I could have gone sub 84 or 83)

Is there any specific training I should start doing? I mainly do

Monday: 6 miles easy; Tuesday: workout (mainly 800s or 400 sets); Wednesday: 6 miles easy; Thursday: workout (mainly hills + 400s + 200s); Friday: 6 miles easy or 3 if its premeet

I thought over the summer I should up my mileage to 50mpw. My main 2 questions are

1. Can I do it by the end of HS?

2. What training could help me? (Just any training advice)

2 years ago 04/29/2024 1:04am EDT

re: Sub 90 half marathoner

Sub 90 half marathoner wrote:
My Sophomore year of high school just ended (not school I mean track season) and I wanna eventually run a sub 30 10k. Mainly to fulfill my dream of going to Iowa State (IK it's random but I like it) but as of rn that seems out of reach. My PR's are (btw this is my first year of running)
200: 27 (never raced one)
400: 61 (never raced one)
800: 2:21 (never raced one)
1600: 4:51
2 mile: 11:46 (never raced one this was a tempo)
3 mile: 17:36 (I was sick and this was woodbridge)
Half Marathon: 87:50 (felt light and feel like I could have gone sub 84 or 83)
Is there any specific training I should start doing? I mainly do
Monday: 6 miles easy; Tuesday: workout (mainly 800s or 400 sets); Wednesday: 6 miles easy; Thursday: workout (mainly hills + 400s + 200s); Friday: 6 miles easy or 3 if its premeet
I thought over the summer I should up my mileage to 50mpw. My main 2 questions are
1. Can I do it by the end of HS?
2. What training could help me? (Just any training advice)

There are no specific workouts to run any particular time. Its just about miles and consistency, and definitely no specific workouts to make a 4:51 1600 runner run a 10000 at 4:48 1600 pace.

Miles make champions.

2 years ago 04/29/2024 1:11am EDT

re: Focus on your own race

Focus on your own race wrote:
Sub 90 half marathoner wrote:
My Sophomore year of high school just ended (not school I mean track season) and I wanna eventually run a sub 30 10k. Mainly to fulfill my dream of going to Iowa State (IK it's random but I like it) but as of rn that seems out of reach. My PR's are (btw this is my first year of running)
200: 27 (never raced one)
400: 61 (never raced one)
800: 2:21 (never raced one)
1600: 4:51
2 mile: 11:46 (never raced one this was a tempo)
3 mile: 17:36 (I was sick and this was woodbridge)
Half Marathon: 87:50 (felt light and feel like I could have gone sub 84 or 83)
Is there any specific training I should start doing? I mainly do
Monday: 6 miles easy; Tuesday: workout (mainly 800s or 400 sets); Wednesday: 6 miles easy; Thursday: workout (mainly hills + 400s + 200s); Friday: 6 miles easy or 3 if its premeet
I thought over the summer I should up my mileage to 50mpw. My main 2 questions are
1. Can I do it by the end of HS?
2. What training could help me? (Just any training advice)
There are no specific workouts to run any particular time. Its just about miles and consistency, and definitely no specific workouts to make a 4:51 1600 runner run a 10000 at 4:48 1600 pace.
Miles make champions.

There's no secret to training for distance running, you have to run a lot, be consistent, and be prepared to do it for years. Lots of easy miles, 8 minute miles is fine for easy runs. Only by doing high mileage for years will you be able to reach your peak, which may be 27:30, 29:55, or not even close to 30 minutes. Maybe you'll be better at the mile, or at the marathon.

No such thing as a magic workout, but tempo/threshold running is very beneficial.

2 years ago 04/29/2024 1:34am EDT

re: Sub 90 half marathoner

You won't break 30.

You are too willing to give excuses.

2 years ago 04/29/2024 5:09am EDT

re: Sub 90 half marathoner

You may never break 30. Hardwork helps, but so does genetics.

2 years ago 04/29/2024 6:02am EDT

re: Focus on your own race

I ran similar times at the same age, trained consistently hard for years and finally broke 30 at age 38. What 'Focus on your own race' said is correct, plenty of slower kids I raced at that time adapted to training better and improved more, whilst some of the faster kids never made it to sub 30 even with consistent application. Good luck!

2 years ago 04/29/2024 7:19am EDT

re: Sub 90 half marathoner

Dude you have to understand that there is such a huge huge huge gap between 30 min 10k and where you're currently at, you might not currently realize it because you have no experience at that level. From your 3 mile time I'm assuming you're in about 18:25 5k shape.

So basically you have 2 years and want to get as close to your goal as possible, right? The best thing to do is just focus on reducing your 5k time, and everything will come down with it. But you need to take around 4 minutes off of your 5k time in the next 2 years, which is extremely difficult. The reality would be that you should be running atleast 70 mpw consistently (at the low end), doing a lot of threshold and tempo work between LT1 and LT2 paces. You would need to be running everyday and doing doubles, if I was in your position I might even ramp up to close to 85 mpw and implement double thresholds. You would take a lot of time off in the next 6 months for sure, but then you have to balance it with doing races in xc and indoor and track which is tough when you're racing so much in high school.

2 years ago 04/29/2024 12:08pm EDT

re: Sub 90 half marathoner

Sub 90 half marathoner wrote:
My Sophomore year of high school just ended (not school I mean track season) and I wanna eventually run a sub 30 10k. Mainly to fulfill my dream of going to Iowa State (IK it's random but I like it) but as of rn that seems out of reach. My PR's are (btw this is my first year of running)
200: 27 (never raced one)
400: 61 (never raced one)
800: 2:21 (never raced one)
1600: 4:51
2 mile: 11:46 (never raced one this was a tempo)
3 mile: 17:36 (I was sick and this was woodbridge)
Half Marathon: 87:50 (felt light and feel like I could have gone sub 84 or 83)
Is there any specific training I should start doing? I mainly do
Monday: 6 miles easy; Tuesday: workout (mainly 800s or 400 sets); Wednesday: 6 miles easy; Thursday: workout (mainly hills + 400s + 200s); Friday: 6 miles easy or 3 if its premeet
I thought over the summer I should up my mileage to 50mpw. My main 2 questions are
1. Can I do it by the end of HS?
2. What training could help me? (Just any training advice)

I don't think your 200 and 400 times are relevant

2 years ago 04/29/2024 12:14pm EDT

re: Sub 90 half marathoner

jr summer 50mpw avg, peak at 60

jr winter 60-65mpw

sr summer 70mpw, peak at 75-80

sr winter 80 for at least 2 weeks

DO NOT run your easy miles to fast

DO run workouts at current ability, not unrealistic goal ability

DO run thresh and tempo workouts, maybe even double thresh

DO tailor your workouts to yourself. for example if you don't have strength run 30-40m tempos, if you don't have pure speed run 5x30m all out w full rec.

Get good sleep, eat good, don't get injured, run a lot.

2 years ago 04/29/2024 4:34pm EDT

re: Sub 90 half marathoner

Sub 90 half marathoner wrote:
My Sophomore year of high school just ended (not school I mean track season) and I wanna eventually run a sub 30 10k. Mainly to fulfill my dream of going to Iowa State (IK it's random but I like it) but as of rn that seems out of reach. My PR's are (btw this is my first year of running)
200: 27 (never raced one)
400: 61 (never raced one)
800: 2:21 (never raced one)
1600: 4:51
2 mile: 11:46 (never raced one this was a tempo)
3 mile: 17:36 (I was sick and this was woodbridge)
Half Marathon: 87:50 (felt light and feel like I could have gone sub 84 or 83)
Is there any specific training I should start doing? I mainly do
Monday: 6 miles easy; Tuesday: workout (mainly 800s or 400 sets); Wednesday: 6 miles easy; Thursday: workout (mainly hills + 400s + 200s); Friday: 6 miles easy or 3 if its premeet
I thought over the summer I should up my mileage to 50mpw. My main 2 questions are
1. Can I do it by the end of HS?
2. What training could help me? (Just any training advice)

Most likely never. I was a sub 30 guy just in college. Training similarly in high school was 9:40 as a sophomore.

Next to no chance by the time you graduate high school.

Could it happen, maybe. People respond differently to Training and puberty. But it would be unlikely you ever run a sub 30 10k.

2 years ago 04/29/2024 7:03pm EDT

re: Sub 90 half marathoner

Sub 90 half marathoner wrote:
My Sophomore year of high school just ended (not school I mean track season) and I wanna eventually run a sub 30 10k. Mainly to fulfill my dream of going to Iowa State (IK it's random but I like it) but as of rn that seems out of reach. My PR's are (btw this is my first year of running)
200: 27 (never raced one)
400: 61 (never raced one)
800: 2:21 (never raced one)
1600: 4:51
2 mile: 11:46 (never raced one this was a tempo)
3 mile: 17:36 (I was sick and this was woodbridge)
Half Marathon: 87:50 (felt light and feel like I could have gone sub 84 or 83)
Is there any specific training I should start doing? I mainly do
Monday: 6 miles easy; Tuesday: workout (mainly 800s or 400 sets); Wednesday: 6 miles easy; Thursday: workout (mainly hills + 400s + 200s); Friday: 6 miles easy or 3 if its premeet
I thought over the summer I should up my mileage to 50mpw. My main 2 questions are
1. Can I do it by the end of HS?
2. What training could help me? (Just any training advice)

Well, you have to start with your best training paces at your present shape. A guaranteed way for you to improve quite fast would be weeks like;

M: 40-60 min @ pace 70-75 % of max heartrate.

Tu: 12- 20 x 400m at 5 k pace and 60-90 sec walk rest between.

We: 40-50 min @easy pace feels comfortable

Th: 50-60 min @ pace 70-75 % of max heartrate

Fr: Lactate threshold interval to a total of 5-7 miles @ close to half marathon pace or up to 88-90 % of max heartrate.

Sa : 70-80 min @ easy pace feels comfortable.

Su: Day off.

Good luck! 🇸🇪🧙🏼‍♂️🇸🇪

The Wizard

2 years ago 04/29/2024 7:21pm EDT

re: Sub 90 half marathoner

I was similar to the OP. 4:57 as a sophomore, but a little faster in the 400/800. I ran 57 and 2:11.

Got more serious over the summer and ran 16:10 for 5k as a junior. Then in the spring was 4:27/9:36.

next Spring I had a big breakthrough and went 15:21. Sr. Year outdoor I was 4:21/9:18.

I didn’t race 10k on the track until junior year of college, but I ran 14:20 for 5k freshman year, which is sort of equivalent.

2 years ago 04/29/2024 8:13pm EDT

re: Sub 90 half marathoner

Two high school acquaintances of mine went off 4th/5th floor balconies at Iowa State. One drunkenly fell and died, the other tried to commit suicide and wound up in a coma for a while and bankrupted his parents and now he poops in a bag.

Choose your adventure at Iowa State.

2 years ago 04/29/2024 10:14pm EDT

re: Sub 90 half marathoner

Sub 90 half marathoner wrote:
My Sophomore year of high school just ended (not school I mean track season) and I wanna eventually run a sub 30 10k. Mainly to fulfill my dream of going to Iowa State (IK it's random but I like it) but as of rn that seems out of reach. My PR's are (btw this is my first year of running)
200: 27 (never raced one)
400: 61 (never raced one)
800: 2:21 (never raced one)
1600: 4:51
2 mile: 11:46 (never raced one this was a tempo)
3 mile: 17:36 (I was sick and this was woodbridge)
Half Marathon: 87:50 (felt light and feel like I could have gone sub 84 or 83)
Is there any specific training I should start doing? I mainly do
Monday: 6 miles easy; Tuesday: workout (mainly 800s or 400 sets); Wednesday: 6 miles easy; Thursday: workout (mainly hills + 400s + 200s); Friday: 6 miles easy or 3 if its premeet
I thought over the summer I should up my mileage to 50mpw. My main 2 questions are
1. Can I do it by the end of HS?
2. What training could help me? (Just any training advice)

Google Summer of Malmo and do that this summer. You won’t break 30 in a 10k, or anything close to it, but you’ll get a lot better. If you love running enough to do that kind of work, keep at it and be patient. Best case scenario is you’re 4-5 years out from that kind of lofty goal, given your starting point. But if you love the process and stick with it, you can achieve enormous progress over the course of many years of training.

2 years ago 04/29/2024 11:26pm EDT

re: Sub 90 half marathoner

Sub 90 half marathoner wrote:
My Sophomore year of high school just ended (not school I mean track season) and I wanna eventually run a sub 30 10k. Mainly to fulfill my dream of going to Iowa State (IK it's random but I like it) but as of rn that seems out of reach. My PR's are (btw this is my first year of running)
200: 27 (never raced one)
400: 61 (never raced one)
800: 2:21 (never raced one)
1600: 4:51
2 mile: 11:46 (never raced one this was a tempo)
3 mile: 17:36 (I was sick and this was woodbridge)
Half Marathon: 87:50 (felt light and feel like I could have gone sub 84 or 83)
Is there any specific training I should start doing? I mainly do
Monday: 6 miles easy; Tuesday: workout (mainly 800s or 400 sets); Wednesday: 6 miles easy; Thursday: workout (mainly hills + 400s + 200s); Friday: 6 miles easy or 3 if its premeet
I thought over the summer I should up my mileage to 50mpw. My main 2 questions are
1. Can I do it by the end of HS?
2. What training could help me? (Just any training advice)

Can’t do it even with full throttle EPO

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