Sub 31:00 for 10,000m

Dude, what are you thinking. You were off for 2 months with an injury, you have been back for only 3 weeks on very light mileage but you are hoping to PR by an minute over 10k in just another 4 weeks.

Forgetabowdit.

In all seriousness. Distance running is about gradual progress and a building up over a long time not secret training workouts that get big results quick. My advice (and yes I've been below 31 before) is to slowly build back up your mileage. Add in 1 strength day (tempo/threshold), 1 speed workout (VO2 Max) and a long run per week. Make it something you can handle every week. After doing this for a while add in a second easy run in 6 days a weeks. Do good workouts but nothing that kills you. You'll make alot of progress thru consistency and moderation and you'll stay injury free. Patience and consistency is the key.

And above all enjoy the expereince!

i agree with the above post...its not likely that you will break 31 in 4 weeks because of the time you have taken off, but i have two teammates who just ran 30:59 and 31:00, and their 5k pr's are 15:04 and 15:10, so with your 5k pr i think you are capable of breaking 31

I think i can run sub 31! I feel pretty dang fit. and it's 4 weeks a way! and i have already been running for 3 weeks for that is 7 weeks of total training for the 10k!

Ok then go for it and then re-evalute your thinking again when you are taking your next 2 months off with an injury.

I think you can run sub 31, if you have a endurance background! and if you are one of those athletes who responds very well with comebacks!

Go get em!

Bump

in my post college road racing career, I consistently ran between 30 flat and 31:00 most of the time. I did it by averaging around 100 mpw with interval miles on monday and 300 yard hill intervals on thursday; with 10-12 mile recovery runs on the other days. plus 5-6 miles easy, every morning. If I didn't race on the weekend, I would do a fairly hard 10 miler on Saturday, instead. So, 3 hard workouts per week, (the race counting as one or the hard 10 miler if no race that week). I ran alot of road races basically as hard training runs, too. I tried, 100%, but didn't rest up for them or drop my mileage.

I read an article that says I can run a 31 min 10k on core work and 20 miles a week. Wish me luck

Your 5k time is far stronger than your 10k time. This shows you have been more of a speed runner and not a strength runner in the past. If this is the case, why do you think that 2 months off and a few low mileage weeks (even if you have 4 goods following it) will allow you to somehow miraculously become a strength runner and get your 10k PR on level with your 5k PR.

Be realistic. Shoot for a sub 32 first and then work on getting your mileage up and getting your 10k below 31k. Shooting for unrealistic times only leads to frustration and/or injury. Take a slow methodical approach and you'll be faster a year from now then you will be if you shoot to high and fail or get injured.

I'd add doubles and some more tempo type runs.

me tooo wrote:

I read an article that says I can run a 31 min 10k on core work and 20 miles a week. Wish me luck

lol, lol, lol, lol....everybody wants something for nothing.

Bump

Why do people insist on timing runs? Honestly, if you want to run 10 miles, run 10 miles. I could run 1 mile in an hour, but that wouldn't be very beneficial

if you don't mind, what helped you get over achilles tendonitis? i've had it for 2 months and its still there.

get some DMSO from a health food/holistic type store and some cortisone cream from your local drug store. rub them in, together into your sore achilles. wrap the area with plastic wrap to keep it on there and not rub off.

me tooo wrote:

I read an article that says I can run a 31 min 10k on core work and 20 miles a week. Wish me luck

link

please

somewhatfast wrote:

me tooo wrote:

I read an article that says I can run a 31 min 10k on core work and 20 miles a week. Wish me luck

link

I read an article about running a 29 minute 10k on 15 miles a week.

I got over achilles tendenitis by Waking up and doing eccentric exercises (such as hell rises and calf rises) Soaking my achilles in Hot water for 15 minutes, heat then ultra sound. At night i did the same thing before bed except no ultra sound so it was hot bucket of water(you soak your achilles in for 15 minutes, Then Eccentric exercises. After doing the Exercises x2 and the Bucket times x 2 and the ultra sound 5 times a week, within a month i felt better, i started biking on a real bike, and it did not ach at all, so i advise you to do the same things that worked for me as they may just help you!

Goodluck