A thread not about Lagat or Webb but me, a no-name

44 minutes.

Want to Get Fit Quickly?

By Frank Horwill

http://www.serpentine.org.uk/pages/advice_frank55.html

I would try and build up your mileage as much as you have time to do (ie, instead of just 5 miles/day try and do a couple of 7-10 milers each week). A guy with your talent should be able to run 6:00 miles no problem if your endurance is up. And 3 weeks is enough time to make a contribution to your base.

two tempos a week. build up the speed on the other runs gradually. also get a 90 or more minute run each week.

your speed is clearly there (32 second 200's) to run much faster than your target, but you might try some V02 max work (5k pace). Do this stuff all longer than 800, like 3/4-2 mile repeats or ladders.

Forget the intervals. Just run the miles and you'll get there. You're goal requires a tiny percentage of the fitness that you are capable of acquiring.

With such little time before the race, I'd suggest just doing steady runs with some strides/sprints a few times a week, and if you feel particularly good on a run you can drop the pace a bit. Attempting to do any high-end aerobic workouts (ie tempo runs, mile repeats, etc) won't serve much point because you have no base to work off of. Doing lactic acid work (ie traditional interval workouts like repeat 400s) won't do you any good because again, you have no base to work off and also it's not event specific (and it would actually destroy the minimal aerobic base you've built). You should focus on doing the basic work you need for the event. Since it's a 10k, just focus on running steady and comfortably. The strides will help your legs feel a little snappy.

Try this wrote:

With such little time before the race, I'd suggest just doing steady runs with some strides/sprints a few times a week, and if you feel particularly good on a run you can drop the pace a bit. Attempting to do any high-end aerobic workouts (ie tempo runs, mile repeats, etc) won't serve much point because you have no base to work off of. Doing lactic acid work (ie traditional interval workouts like repeat 400s) won't do you any good because again, you have no base to work off and also it's not event specific (and it would actually destroy the minimal aerobic base you've built). You should focus on doing the basic work you need for the event. Since it's a 10k, just focus on running steady and comfortably. The strides will help your legs feel a little snappy.

I'd agree with this - no time for anything else. At the stage you're at you could do virtually anything and improve at about a good rate so you may as well do the stuff that is least likely to injure you. Good luck!

simply run 30 to 40mins 3 times a week feel rested when you run the 10k and you should run around 37 with comfort

how fat are you? 6 min miles would be no problem if you are trim...i would beef up my mileage and run some 20min tempos at faster than 6 min pace. forget track work, not gonna help you...

Thanks for all the replies so far. Sounds like the emerging consensus is some long runs, a couple of tempos, and strides, and other than that I should just get out there every day and get in the work.

I am hesitant to do much track work anyway; who knows how the old parts will hold up.

I'm fairly trim. Six feet tall. College racing weight 142, when I was so gaunt the wind had its way with me. 160 now. Could stand to lose a few pounds. Hopefully they'll come off in the next couple weeks.

And thanks for the optimism. Maybe 6-minute pace is in the cards yet.

If you are under 30 and an ex410 miler you should be able to get sub 40 easy. unless you got fat.

255-300 min 800s sounds slow. [your 5 mile pace is 307 per 800?]

615 miles for 10k is 38:50 plus pride and people to chase you can run 36- 37.