Training for sub: 31:00 min 10k

Why do you use so many exclamation marks? Just re-read your post and you'll know what I'm saying...

NOW!@! wrote:

I have been training for a sub: 31 minutes 10k,my pr is 32:08 and 14:57 for the 5k, i have good speed 4:16 pr in the mile! I was wondering what type of mileage and speedwork/tempo/fartlek run's may be needed to run sub 31 minutes?

my training weeks

Week

1- 30-35 miles

2- 40-45 miles

3- 56 miles

4- 65-70 miles

5- 80 miles

7- 92 miles

8- 65 miles

long run of 13 miles on sunday!

Fartlek of 10 miles on Tuesday

Speed work on Saturday! such as 16 x 400, 12 x 300, 8 x 800

Should i be doing anything else! i do core 3 times a week as well as lift weights twice a week!

So if anyone has run sub 31 minutes for a 10k, your help and advice would be greatly appreciated!

Thanks!

dizzy-dub wrote:

Why do you use so many exclamation marks? Just re-read your post and you'll know what I'm saying...

NOW!@! wrote:

I have been training for a sub: 31 minutes 10k,my pr is 32:08 and 14:57 for the 5k, i have good speed 4:16 pr in the mile! I was wondering what type of mileage and speedwork/tempo/fartlek run's may be needed to run sub 31 minutes?

my training weeks

Week

1- 30-35 miles

2- 40-45 miles

3- 56 miles

4- 65-70 miles

5- 80 miles

7- 92 miles

8- 65 miles

long run of 13 miles on sunday!

Fartlek of 10 miles on Tuesday

Speed work on Saturday! such as 16 x 400, 12 x 300, 8 x 800

Should i be doing anything else! i do core 3 times a week as well as lift weights twice a week!

So if anyone has run sub 31 minutes for a 10k, your help and advice would be greatly appreciated!

Thanks!

I think he does it so it's louder.

[quote]NOW!@! wrote:

, i have good speed 4:16 pr in the mile!

I'm only a HS'er so I could be wrong, but I know a lot of sub-420 hs'ers who can barely run 15:30 for 5k. Is your mile time really fast enough for sub-31. I would say your 5k though probably indicates you're fast enough. What I always do when I'm trying to figure out 10k pace is double my 5k pace and add one minute, so it looks like you could be in shooting range, within a few good races

I think your plan looks decent, but having recently run 31:08 and only a mile PR of 4:27, the mile is not the greatest indicator. Your 5K does show that you should be very close to sub 31. What I found that worked was just a good solid consistent base (10-14 weeks around 100mpw) and a few key workouts that included 10x1k, 20x400, and 8-mile tempos around 5:35 pace.

Good luck with your training and I hope you get that sub31.

Thanks! i really appreciate it runner83

Make sure you incorporate some tempo runs and lactate threshold work. Don't worry abot your mile PR (it's fine). As long as you develop strong endurance you can do it.

Dude, where the fugg are your tempo runs? Where are the 1000 and mile repeats?

The 12 x 300m IMO does not add much to your already very good training. The keys sessions for me in getting to 30.51 were

6 x 1600m, 16 x 400m, 10 x 1000m with emphasis on bringing the recovery down.