33 y/o, 90mpw for 10 years, working 40 h/week, 30:30 10k

Bicarb

Double threshold.

I can reel off 100 men in my local area who run 30 10k on much less than that.. like 50-60 mpw tops.

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What was your 800m speed in college?

What a waste of a decade.

Can you move up to the half marathon or something?

Could you share more about your training? What does a typical week look like? Maybe we can help you find some holes in your training.

I agree what have you been doing? Has the workouts, periodization etc also been the same for 10 years? Maybe you have reached your limit?

Either run more miles or less miles

You could be me.

I ran upwards of 80mi a week in HS, hard workouts, all that stuff....4:27 & 9:32.

Drank myself out of college but then from 2000-2008 I routinely hit stretches well over 100mi/week, 120-140 at 3-4week peaks. Good workouts, thresholds, intervals, all that jazz....1:09:40 halfmarathon, 2:32:45 marathon.

Sometimes all you got is all you got. Genetics drives everything. Not everyone is going to receive the same results from the same training.

It what it is. Enjoy who you are not who you want to be.

Alan

This is the truth! Wise words

Going by this board's user probabilities, that comes out to approximately 18 fap sessions a day. Certainly not impossible.

You are a scammer. All of your verifiable athletes got slower. Sammy hasn't PRed in 7 years.

However, at least that would result in something satisfying.

16 mostly serious responses in 4 hours for an obvious troll post. Come on, guys.

Well, if you were real and you really wanted to stop *loosing* to those pesky 20 year olds, then you need to increase your training load. Get up to 110 in all doubles, like 5/10 M-Sa and maybe a 15/5 on Sunday. Mostly on dirt and grass, easy, but get a tempo run and fartlek in there and a good, steady progression run during the 15 miler. This will get you there, as long as you don’t get injured. Lots of core, stretching and a day of strength/mobility.

Get a real coach. Tell them your goal (sub-30) and then pick some fast 10,000m races where you can do it.

Also, find a group of guys who are faster than you. Train with them. Don't "up your mileage" at this point. 90 mpw for a decade has built the motor. You can do it.

I would actually try to get my 5km time faster and faster b/c if you are a 14:50 5km guy, then sub-30 is impossible; you are too close to your max speed... Work on your 5km for a season, run a lot during the Winter and come back next Spring and crush a 29:55 or something like that.

Do you have the best shoes, the best track, the best competition, the best weather, the best venue? Those things will give you a few "free" seconds each. You are close, you can do it if you find the perfect day!