What are some popular/proven successful training schedules for those wanting to break 31 in the 10K? links if possible
What are some popular/proven successful training schedules for those wanting to break 31 in the 10K? links if possible
Following my training plan which is a hopped up Lydiard plan.
if your capable of running sub-31 (assuming your sub-31:30 guy) than just continue doing what you are doing only modify certain workouts to have more intensity. Longer reps, shorter recovery, faster paces etc etc.
i've run 14:55 and 4:16, but have never run a 10K
try 16x400m with 1 min recovery, plus sunday long run of 20 miles including some fartlek sessions and hills.
once a week include 15x 400m hills with jog recoveries.
Try to build up speed and dont neglect your total weekly mileage- at least 80mpw.
Run a sub 15:00 5k and you have a pretty good shot at 31:00.
I was running 14:45 to 14:59 road 5k's and my 10k times ranged from 29:56 to 31:00.
Ran 14:36 on the track the week before the 29:56 10k.
Be prepared to be able to crank out a 9:15 two mile also.
my story...
I ran consistently betweeen 30 and 31 as a post collegian, training on my own. I ran between 90-110 mpw; 6 easy miles in the mornings. Monday: 6 x 1 mile, Wed: 10 miles hard; race on Sat or Sun....if no race, 16 miler on Sunday. Fill in the easy days with easy/moderate mileage. As you get closer to your peak or big race, you can do interval 800's and some faster fartlek during a road run.
Monday to Friday: am 1 hour easy pm 1 hour at whatever you pace feel like running, however, you must run fast twice a week.
Saturday: 1 hour easy
Sunday: 2 hours easy to medium