Sub 30 MINUTE 10k guys- your training??

Ran 29:10 @ on Stanford's short track so maybe worth a 30 minute 10k according to some

Important workouts

6x1 mile with lap jog in 4:35-4:40

8x1k with 200m jog in 2:50

8 mile tempo runs really cranking the last 3 miles

120 minute long runs covering at least ten miles in the last 60 minutes.

Averaged around 100-110 miles per week for two years

By looking at these workouts I don't know how I ran that fast...maybe it was the consistent mileage

typically 100mpw to include sunday long run of 18-20 miles,Tuesday workout on track reps(12x800, 2 mins rec),thurday hill work(16x 300m fast with jog rec) plus staedy runs (some doubles) to make up mileage.

Fartlek, strides,gym circuit sessions(2hrs) are also included.

Tough weeks but vital for consistancy and speed!

olemsrunr wrote:

Mods, I put foward for this thread to be STICKIED.

Seconded

No offense, but I know guys who can run 30 miles per week and run sub 30 for 10k.

Is this a serious question?

Schiefer

www.runschief.com

those are very far and few between. I also guys who can get straight A's who never open a book. What's the point in giving ridiculous examples like that. It ain't happening for 97 out of 100 runners.

Typical week when I was running 29 min 10k's.

Monday - AM 5 mile 7:00 pace PM 8 Mile 6:30 pace

Tuesday - AM 5 mile 7:00 pace PM 8 * 800m off 1 min 2:15-2:20

Wednesday - 12 mile 6:30 pace

Thursday - AM 5 mile 7:00 pace PM 16 * 300m off 100m jog in 44-45.

Friday - 6 mile 6:30 pace

Saturday - Race + long warm down

Sunday - 18 mile 6:45 pace

Approx 90 miles

ghost wrote:

During Ramadan fasting, some athletes train at weird hours, and sleep during the daylight, and others lead normal lives and hours, and sacrifice for Allah and the Korean.

Tell me more about this sacrificing for the Korean... I think I'm interested in this more than sub-30 now.

Mon 8-12k easy

Tues 4k on 10k pace, 8x200

Wed 3x4k on 15k pace 1:30 rest

Thur 8-12k easy

Fri 30min(about 9-9.5k) steady 8x80m hill sprints

Sat (3x400 on mile pace) (2k,1.5k,1k) on 10k pace 600 all out

Sun No Run, Sleep

around 3-6k of warmup/cooldown on workout days

Total

around 40-50k easy running

32k steady-hard running

not lots of running, but lots of fast running, This is how we trained. And let me tell you, I ran much much faster than 30min. Note, that we did varying blocks, during our longer blocks it looked more like this

Mon 10k,12k

Tues 10k, 15k

Wed 10k, 20klast 10k steady

Thur 10k, 12k

Fri 10k, 10k 10-20 hill sprints

Sat 25-30k, sometimes 35k with last 5k in 15-16minutes!

Sun just sleep

As you can see, this totals much more running, most runs we end up running fast (but not hard) at end. Americans try to run lots+some hard instead of lots then very hard. This is just what I think and have seen.

I had 3 phases of training (@29:00)

Phase 1. Approx 4 months of strength, usually in the fall with spring track as my target. This would be 70 -80 mile weeks at most. This would include one "hard run" (purely aerobic!) 6 mile run per week starting at about 5:40/mile and progressing over the phase to 5:20/mile. Also once per week I would do a hill work out session, approx 12 4 x easy, med, quick. An occassional road race- typically just under 5min/mile

Phase 2. This phase was the phase of specialized training

M- 6 easy

T- am 4, pm work out something like 6 X 800 meters (3min run and rest ie 2:15 w/45 sec recovery) or 1600,1200,800,400,400 progressively faster etc. total 12 miles

W- 8-10 easy

Th- 8

F- 10 + striders

S- am- 4, pm Strength run + Striders 10-12 miles

S- 12 miles

Phase 3. During racing season, Tuesday or Weds work outs would get more into race pace longer recovery and milage would drop to 50 or so mpw

PS-This worked for me for my spring track season 1500m/5k/occassional 800m. I had good speed 49, was injured often and could never train harder than many of my peers. Was not a great miler?

schiefer wrote:

No offense, but I know guys who can run 30 miles per week and run sub 30 for 10k.

Is this a serious question?

joo dudnt no chit bout stirrin up da pot lolz! like da dam mid school kids is betterz den u at trollificationalizm!

How long did your long/base blocks last and how long did your hard/short blocks last?

schiefer wrote:

No offense, but I know guys who can run 30 miles per week and run sub 30 for 10k.

Is this a serious question?

Schiefer

http://www.runschief.com

bullsh*t.

Actually, I believe him. We had an older guy that used to go on training runs with us that ran a 13:52 5k off 40 miles per week, and I remember hearing that former prep mile standout John Quade ran 3:44 for the 1500 in high school training something like 20 minutes hard everyday. However, it was still a stupid post designed to get a reaction. I know people that have IQs north of 180 too, but clearly schiefer's not one of them.

For the runner with modest, but not exceptional talent, which represents most of us, 80-100 miles per week is the norm. Personally, I probably could have done it off 90 miles per week, but NO LESS. And I was your run of the mill 9:20 guy in high school for the 3200 off 50 miles per week. Of course, I had no leg speed. Anyhow, 100 miles per with two hard workouts and a long run over two hours per week should be the norm.

I've also noticed that, more often than not, the guys who can post stellar times off of low volume typically can't handle higher volume anyway, and, far too often, fail to meet their potential.

M: a. 40min, p. speed workout, early season: fartlek or tempo, late season: track, ladder workout: 200, 400, 600, 800, 1200, 1600, 2000, 2000, 1600, 1200, 800, 600, 400, 200, plus 30 seconds lights out

T: a. 40min, p. 40min steady

W: 80 min

R: a. 40min, p. Fartlek or hills (6x3min/90 sec rest, or 8-10 by 90 sec hill)

F: a. 40min, p. 50min

S: 100 min or 16 + miles (long run is <6min/mi)

Su: Recovery: 60-70 min easy

good luck! and just remember, its not about the time, but who you beat in the end ; )

my training is very simple

mon 10 miles

tues track session 20 x 400 of 30 seconds for example. total running 10 miles.

wed 10 miles

thursday tempo run 15 min warm up 30 min tempo(5min miling) 15 min warm down 11 miles

friday 10 miles

sat 5 x mile in 4.30s 10 miles

sun 15 miles.

total 76 miles.

no other training just running. slowest run at 6min miling, average 5.50s

you said 29 mins, you ran 29.36 at your fastest.

Maybe he was referring to having run 29:XX when he said 29 min 10k shape. Can you reel off all the other posters pb's also stato?

Name: Mike Barratt

Club: Ealing and Southall, England

Best years: 1960's and early 70's

Times: Barratt was a 28:00 minutes for 6 miles track in those days (equivalent to 29 minutes)

Training: Barratt had a simple training schedule: He would run 5 miles as fast as he could at lunchtime every day from Lauriston Cottage, Wimbledon, with other athletes. He ould then eat his ham and cheese sandwiches and drink a cup of tea with a mars bar, driving back to his job. It was all about time management, and I was privileged to be there and witness this schedule from Mike. In his later years he did most of his training with Dave Williams and Richard Samuels. Dave Clarke (British International, 13:22/27:56) would sometimes come and run as well.

Mike was a family man with kids and did not run in the evening.

It was a progressive run that started off at about 6:50 pace, and soon got down to 6 minutes with the last couple of miles often at 5:20 pace or faster.

That type of training, with a slightly longer run on Sundays gave only 35-40 miles a week of training, and Mike represented England on the track in those days, on that very low training mileage.

Sadly, in his later years Mike suffered some heart problems, but he is now on the mend, and we wish him well.

Korean athletes find it hard to believe when I tell them that good results can be achieved on 30-40 minutes per day. They only believe in volume.

Ghost in Korea