Rate my 10k training plan 🏃🏃🏃

I mean fine, I guess, but only threshold work will only get you so far. You have no speed or vo2 max workouts in there.

On 6 days/week, with that workout volume, 2 is fine. Also agree that at some point you need to add in some faster running & some work @ race pace. I think you could wind up reasonably fit off of this. Strides 2x/week would help.

Curious, how far will it get you? What are the limits on a 5-10k time if you did nothing but sub threshold?

What are some good vo2max workouts I can incorporate?

Also, are my rest times enough? And % of MHR values appropriate?

For me, marathon pace is ~88% HR max & half marathon is ~92%. You're training entirely in the 83-90% range. I think in a 2 week cycle you could do 2-3 of those workouts & 1 workout faster. 2 tempo/threshold, 1 race pace, 1 speed.

Keep it simple. Shorter reps with longer rest. Your rest times are appropriate for the workouts you outlined, given the planned intensity. For short stuff it can just be 8-16 x 400 (less reps = faster + more rest, more reps = slightly slower + slightly less rest), 8-10 x 600, 5-7 x 800, 4-6 x 1k, etc. For the 10k you should try some stuff right at goal pace: 6 x mile, 10 x 1k, 4-5 x 2k, 3x3k or 3 x 2 miles.

You're putting to much emphasis on tempo workouts that could leave you injured. You need to include hills, speed endurance workouts and fartleks.

48 minutes worth of volume, at what is likely right at the very top of LT2, doesn't seem sustainable.

I mean, if you want to do the Norwegian Singles Approach, just do it.

Follow the guidelines set out in the thread. You don't have to add complications. If you want to improve your threshold, you just need 'time in zone' and to make it sustainable.

There's a 214 page thread on this that tries to answer that question, and a guy who's been doing nothing but Sub-Threshold workouts for 2 years, who's gone from an 18:50 5k to running a 30:41 for 10k just a few weeks ago.

You need a base period without sessions or races, for about 12-16 weeks, as much volume as you can fit into your life schedule.

80% per cent is zone 1, 100 miles per week or equivalent time based training depending on age/maturity in training.

Strength period - 4-6 weeks of hill work, vary it.

Then 4-6 weeks of sessions. END.

Peak for race.

So a total of 20-30 weeks to peak, from base.

That's the general outline. Specifics depend on a bunch of factors and meetings with your coach. Anyone tells you that you need to do hard work outs every week throughout your program/all year round should be fired.

I don't have experience working in this type of cycle, but I can't fathom not having intervals within your 10k training regimen. More detail on your goals would probably be useful. Are you trying to run 35 minutes on the road? Or sub 30 on the track? This would probably be useful in advising your training. Again without having background on your training, 70-90 minutes seems insufficient for a long run. But everyone can be different and this is dependent on the mileage you can handle.

Do you have a link to the thread? Couldn't find it from the search bar on forum

https://www.letsrun.com/forum/flat_read.php?thread=12130781

Looks solid at a glance.

For most of us, it will probably be easier to parse if you state the efforts as approximate race paces you will be running for the workouts (e.g. 5k pace, 10k pace, HM pace) as well as the %MHR.

What sort of total distance per week are you looking at?

Seems like none reading has a broad enough picture to look at.

one thing for sure is that you shouldn’t base your training on what a bunch of invisible people have to add. just follow a plan from one person, even if it is you that is creating the path.

Took me less than 1 minute to get a better plan:

Training Plan Details
Weeks 1-2 (Base & Threshold Introduction)
Threshold Run: 3-4 miles at threshold pace
Cruise Intervals: 4x1 mile at threshold pace (1 min rest)
Long Run: 8-10 miles at an easy pace
Weeks 3-4 (Increasing Threshold Volume)
Threshold Run: 5 miles continuous at threshold pace
Cruise Intervals: 5x1 mile at threshold (1 min rest)
VO2 Max Workout: 5x1000m @ 5K pace (2 min rest)
Long Run: 10-12 miles
Weeks 5-6 (Peak Training Load)
Threshold Run: 6 miles continuous at threshold pace
Cruise Intervals: 3x2 miles at threshold (2 min rest)
VO2 Max Workout: 6x800m @ 5K pace (90 sec rest)
Long Run: 12-14 miles
Weeks 7-8 (Race-Specific Taper)
Reduce total mileage by ~20-30%
Shorten threshold workouts but keep intensity (e.g., 3 miles at threshold instead of 6)
Maintain some speed work but reduce volume
Race week: One short tune-up workout (e.g., 3x1K @ 10K pace), then easy running before race

Maybe take another minute to format this dog's breakfast of a post.

Pass. I just copied off Chat GPT

This thread is proof that LRC is just the blind leading the blind.

Do you even run? This might be the worst plan I’ve ever seen.

6 mi continuous at threshold pace? Are you retarded?