How fast Could I Run for 10k

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16 years ago 07/08/2007 1:28pm EDT

I recently ran 3 x 2mi with 5 minute recovery in 9:37,9:48,9:44. I have been doing a long run of 13-15 miles on sundays and Speed threshold workouts on Tuesday & Fridays! in between those days i run a AM run of 5 miles T-F, and a PM Run of 10 miles on M-W-T-S. I have a PR of 14:55 in the 5k, 4:15 mile, and 31:55 10k. I have been logging about 75-90 miles a week for 10 weeks now and am preparing to race a 10k in early August! If i continue to Run my milage and throw in Speed.Threshold run's like i haev been doing could i run Sub 30:30 in the 10k? I have recently done workouts of 8 x 800, Avg 2:13 with 3 min rest, 4 x 1mi avg 4:43 with 4 min Rest, and Recently 3 x 2mi. Any advance or encouragement on someone who has ran these times or close to what i am doing, please reply!

Thanks

16 years ago 07/08/2007 1:42pm EDT

re: Big Huge

16 years ago 07/08/2007 2:03pm EDT

re: Big Huge

Good workout big huge. 31:00 10k.

16 years ago 07/08/2007 2:04pm EDT

re: Big Huge

your workouts, mileage, pr's all sound similar to mine post college. i ran 31 flat on the road and a touch faster on the track. i think you are ready to do the same on the track or flat road course with ideal weather.

16 years ago 07/08/2007 2:58pm EDT

re: Old Army

16 years ago 07/08/2007 3:15pm EDT

re: Big Huge

I think you might be able to do sub 30:30

16 years ago 07/08/2007 3:42pm EDT

re: muylos345

I think you could close to 30:00 flat.,if you keep the mileage and workouts coming.

16 years ago 07/08/2007 4:56pm EDT

re: Compaq

16 years ago 07/08/2007 8:42pm EDT

re: return

16 years ago 07/08/2007 8:50pm EDT

re: Big Huge

16 years ago 07/08/2007 8:54pm EDT

re: Big Huge

your workouts are similar to mine. I have run 30:15 and 14:13 this year. I would say definately 30:30 if conditions are good, maybe better if the race is on the track

I ran sessions of 4x1600 (3 rec) in 4:38 av

3x3200 in 9:40 av early in the year

2x3200 in 9:25 av

7x800 in 2:14 av

10x1000 in 2:56 av

80-90 mpw

16 years ago 07/10/2007 11:06am EDT

re: sessions

16 years ago 07/10/2007 11:14am EDT

re: Jelly Belly

Under 31 for sure. I ran 31:10 and I only could do that workout in 9:50s.

16 years ago 07/10/2007 11:16am EDT

re: Jelly Belly

Good stuff but the recoveries on the worksouts need to be shorter in my view. I do seesions in similar times to yours but with 2min rec on the 2mile efforts, 90secs on the milers and a minute on the 800s. 31mins is a possibility, faster if you could develop these sessions a bit.

16 years ago 07/10/2007 11:22am EDT

re: . .

Sorry - I've run 29:20 and I made a huge improvement on the back of developing the sessions to shorter recoveries. In particular, I found gradually improving the 2mile session from something like 3x1.5miles to 2x3miles (at 5 min miling (below if poss) with recoveries of 1.5-3mins) helped a lot. It is bloody hard work and takes a bit of time to progress to but it makes a big difference and is bread and butter stuff for 10k in my view.

Other key stuff was a classic 5k type session (eg 6x1000 off 1:30 or so, 8*800 off 60secs) and keeping the mileage up in general (with a 1:45-2hr easy/steady paced run included).

You are heading in the right direction and if you can make the sessions harder as described I'm sure you can improve to 31 mins and ultimately quite a lot faster. All the best.

16 years ago 07/10/2007 11:35am EDT

re: Big Huge

I've been 30:57 and could not do your 800 or that 2-mile interval workout.

But shorten your recoveries so you're running it more aerobically.

16 years ago 07/10/2007 12:41pm EDT

re: spaniel

16 years ago 07/10/2007 1:36pm EDT

re: Piggy wiggy

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