New to running and want to run around 31-32 mins for 10km in the next year. What type of mileage would I need to be putting in for me to achieve my goal.
New to running and want to run around 31-32 mins for 10km in the next year. What type of mileage would I need to be putting in for me to achieve my goal.
anywhere from 6 if you are super talented to infinite miles (cause it aint gonna happen) if you are not talented.
Most people could pull off a sub 32 with something between that.
Okay, no one is going to be able to answer that question without knowing your back ground. But I will take stab to answer anyway. If you have decent 1500 speed, like sub 4 minutes and can run the 5000 under 15,I would say you could do it off as little as 50-60 miles per week. However if you are like 4:10 or slower for a 1500 and more like 15:20 for a 5 , then it will take some serious mileage more in the 90-100 miles a week range. Hope that helps
I have really bad speed and consider myself all out distance guy. I've run a 31:27 10k and I usually do around 80-90 high during the season.
It just doesn't work that way. You probably could get the average weekly mileage of everyone who's run in that time zone you want to be in. But that wouldn't tell YOU what end of the Bell Curve you need to be in to run those sorts of times. My best was 32:20 and I usually ran anywhere from 100-150 miles a week. I've known people who can run in the 31s off of about 40 mpw.
The thing to do is to find out how much mileage you can manage and then do it.
I ran upwards of 80mpw and never broke 37:00.
Some people just don't have it. Good luck.
I've never considered myself a speed guy, but I'm guessing I could run the 1500 around 4:05ish.
Last track season I was consistently around 80 mpw and ran 15:12 5k and 31:46 10k. I'd say at least 70 if you can handle that mileage.
The posters above give good advice...there is no "magic number"...for the most part you want to progress in your training, build that aerobic pace with higher amounts of mileage while staying healthy. Lots of years of threshold work/tempo runs also tend to influence 10k performance so your training background is key.
When I was around 32min flat, I trained in about the 50-70mpw range.
When I ran just under 31 I trained from 70 to upwards of 100mpw.
So thats just one example of some mileage ranges. Keep in mind that perhaps a 100 mile weeks is nearly all very easy running (at the time for me) and that some guys doing 60mpw might be hammering everyday...so it also really depends on what you do with your mileage..ie how often you "workout" during the season, and how you treat your easy days and long runs.
My background is mainly general gym training with both weights and cardio mixed in my scehdule. Ive never considered really myself fit. Just run a 5km fun run last weekend in 16:45 off the back of no specific running training and got told by a few people to start running properly. Just run about twice per week for around 35-40 min or 5-6 miles
You can do this off of 35-40 miles a week if you have some talent..you really do not need a whole lot of base. Just get in a couple good hard workouts a week and do your other runs at a moderate pace. 5:10 pace is not all that difficult to maintain...
Somewhere between 40 and 120+, as it all depends on the person. For me, a good 8-12 week base of 80-100 mpw with liberal doses of tempo runs and longer (>800m) interval workouts had me in 30-31 min shape.
I broke 32 for the first time never having run more than 65 per week, but most of the time was more like 50-60 per week. At the time, I was probably in 4:20 mile shape at best, definitely no faster. Heck, I had never run a sub-60 400m at the time either. I was definitely geared towards longer distances.
My long runs were rarely longer than 100 minutes. I was doing a combination of tempo runs (earlier in the year) and intervals (later in the year).
This is just my experience, there are plenty of others who did it through higher mileage, etc., and everybody is different.
New runner wrote:
New to running and want to run around 31-32 mins for 10km in the next year. What type of mileage would I need to be putting in for me to achieve my goal.
It depends upon your strengths / weaknesses / training history / injury history / hardwired beliefs / life situation / etc etc etc.
I did several sub 32s, mostly off 45-55MPW.
When I was running 80 miles a week I ran just under 33 minutes, when I upped my mileage to around 100 I dropped to mid 31's.
Everyone is different.
...ran 32:04 this past summer in my first season of "longer racing"...if you're looking at the 'bare minimums', I was about there--usually did 30-45 miles per week on 6 days of running. I only broke 50 once the entire time, and that was a 51 week.
My training included one workout a week (the workout was either 3-5x 1mile repeats at 4:45-5:00 with 5 minutes walk/jog in between or 2-3x 2mile repeats at 10:00-10:20 with 5-6 minutes walk/jog in between).
On non-racing weeks I included a long run of 11+ miles (the longest was 14 or 15 I believe); on racing weeks I kept my longest runs to 8 or 9. Also, with the exception of the day following my workout (I usually took that run at a slightly slower pace based on however I felt), my runs were typically shorter (5-7 miles) but at a slightly quicker pace than most of my racing counterparts (almost always in the 5:30-6:15 pace range).
New runner wrote:
My background is mainly general gym training with both weights and cardio mixed in my scehdule. Ive never considered really myself fit. Just run a 5km fun run last weekend in 16:45 off the back of no specific running training and got told by a few people to start running properly. Just run about twice per week for around 35-40 min or 5-6 miles
How old are you? What were you doing in your cardio workouts in the gym?
I think you should not even think about the 10k for a while. You are new to running , your 5k time off of such little training is IMPRESSIVE (of course, if you were doing a lot of cardio that could explain some of it). Trying to build up too much mileage too soon might ruin a good thing. Why not concentrate on the 5k (or even some shorter races like 1500m) and later work up? You should be thinking about building up slowly over the next few months to 40 miles per week. Don't even be thinking 70 for a while.
Work up slowly with your mileage. Let me repeat: Build up your mileage slowly. Get the point? Talent means nothing if you get injured.
i'd like to offer a contrarian view to this. Why is everyone concerned about running the minimum mileage you can get away with and still run a decent time?
Dont you like to run? So what if you're magic miles/week number happens to be low and you can run a fast time at that level? It is pretty hard to know what that magic number is because there are so many other factors that come into play. That number is pretty much unknowable within a couple of standard deviations. Just go out and run as many miles as you can for as long as you can and see what happens. Mileage wont hurt you. Its the other stuff (stretching, yoga, weight lifting, etc.) that will cause injuries. Its pretty hard to actually get injured from just running alone. As a rough rule, try to get up to 100 miles/week and stay there for a few months, then run some 5Ks and 10Ks; see what it looks like. Although there is a little actual science in running, there is still a lot we dont know and we are all an experiment of one, as George Sheehan would say.
Age is a factor, too. I did 32's off of 45-55 when I got going with running in my mid 30's. This year, at 43, I've been knocking out the 100 mile weeks with regularity, chasing a final marathon PR, and while I haven't really focussed on the 10K, I'd imagine that dropping a low 32 would be a serious stretch.
I\'ve done about 33:30 off about 30 to 40 a week, I maxed at 45miles once. My 1500 is only 4:19 at the mo but I havent done a proper season of 1500m racing in 10 years
hi fat old man (sorry, thats the nickname you provided :)
did you find that into you mid 30s you still hadnt started to lose ability due to age, were those times your best times?