34 min 10k

When I was running 34 10k's, I'd do 16x400 @ 74 on Tuesday. Hill repeats on Thursday. 12 mile tempo @ 10k pace + 10sec on Saturday. Long run on Sunday.... 15 - 20 miles. Easy on days in between.

i've never officially ran a 10k in 34:00, but i've done 6 mile tempos in around 33-34 minutes. I was able to do that off of just 70ish miles per week for 3 months. long run sunday of 90 mins-2 hrs, 1 hr the rest of the days of the week, go the pace you feel like going.

not fast wrote:

When I was running 34 10k's, I'd do 16x400 @ 74 on Tuesday. Hill repeats on Thursday. 12 mile tempo @ 10k pace + 10sec on Saturday. Long run on Sunday.... 15 - 20 miles. Easy on days in between.

that's quite alot of quality in one week, what was your mileage at, were you training for 10k's or longer

Are you kiddin me? 34 minutes for a 10k, There is NO secret or anything special about that time, over a million US Runners run that time everyyear and let lone i could run that backwards. So there is no secret or any special training. You just need to run 50-80 miles, one long run and 2 track workouts a week that is all.

not fast wrote:

12 mile tempo @ 10k pace + 10sec on Saturday.

Did you mean to say what you said above?

A 34:00 10K is about 5:28 pace. And you could run 5:38 pace for 12 miles? I think that would be faster than you could race 12 miles if your top 10k was 34 minutes flat...like 10 seconds a mile faster than you could race 12 miles.

I know it's not a fast time but I have been running 60-80 miles / week for 3 years and can't break 35:30, I am slow and need some help, doing the mileage but can't get the results

Agreed. If you are doing twelve-mile "tempos" at 10k pace + 10, your 10k should be faster than it is. Go run one PROPERLY and then see where your 12 mile pace relative to that.

If you have been doing 60-80mpw for that long, I think you are long overdue for a 34:00. Just do 2 workouts a week, a tempo (varying length) and a hill session/rep. work. I dont know how you've been peaking, but make sure you taper and rest before the race. If you're doing that kind of mileage, you're more than ready to run that fast. You just have to make sure you're fresh when you step up to the line on raceday.

runner39

Unlike some on here, I respect where you are at and what your goals are. I am a mediocre collegiate runner who went from about 35:30 for a 10k my sophomore year of xc to a 34:0X at the end of my senior year of cross, so I can identify with the position you are in. Just for a little background info, I was a long sprinter in high school and so I tend to come at things from a more speed based perspective - my 800 times are around 2:01 and my 1500 around 4:08 - so keep that in mind when reading what I post if you are slower over shorter distances.

Anyway I spent most of the summer base building in 55-70mpw range.once the season started I stayed right around 60 mpw. That mileage consisted of 1 interval workout with efforts ranging from 800 meters to 2 miles, a threshold day of 2x20 minutes (or some similar combination) at 5:40-5:50 pace, and a long run of 13-15 miles. The two weeks leading up to the 10k race looked like this

S: 6 miles easy

M: 8.5 miles

T: 11 miles 2x20 minute efforts at 5:45-5:50

W: 8 miles

TR: 10 miles. ~10x1-2 minute hard efforts uphill - whole run v. hilly

F: 7 miles slow.

SA: 13.5 in 1:28:30

S: 6 miles easy

M: 7 miles

T: 9 miles. 2.5 mile w/u. 3000 in 9:58; 3 mins rest; 1000 in 3:05; 2 mins rest; 1000 in 3:17; 3 mins rest; 1000 in 3:18; 2.5 mile cooldown. (note: the slower 1000s were a conscious decision to back off, not from rigging up/getting tired)

W: 7 miles

TR: 5 miles

F: 4 miles.

SA: 11 miles. 2 mile am run. 2 mile warmup+2x2min thresholds+strides. 10k race in 34:06.

I realize that's a very incomplete example of the training scheme, but it should give you an idea of what I had been doing - one day of thresholds, one day of intense, fast work, and a long day, with the rest going by feel/recovering for workouts. There are a lot of people here who will just tell you to run higher mileage. I have tried that before (averaged 80+ mpw for 6 weeks in late summer/early xc season) and I will tell you it didn't work for me. What did work was trying to remain within myself and train to race faster, not train to have a more impressive training log. If you want to know anything more about my training let me know and post an email. Hope I can be some help to you. Good luck and go for that 33:59 - I was more than a little disappointed I let it slip by. :-)

34 minutes is a pretty good 10k time. I've ran a little faster than it. Run about 50-65 miles a week, a couple of workouts. Usually tempo based stuff, and then it gets faster as the season goes on. I ran 5 by mile repeats in 5:05-5:10 and went faster than it..

clarksonxc wrote:

If you have been doing 60-80mpw for that long, I think you are long overdue for a 34:00. Just do 2 workouts a week, a tempo (varying length) and a hill session/rep. work. I dont know how you've been peaking, but make sure you taper and rest before the race. If you're doing that kind of mileage, you're more than ready to run that fast. You just have to make sure you're fresh when you step up to the line on raceday.

I taper done for races (probably around 45-50/week), interval and tempo workouts tend to be too fast in relation to race times, seem to be in a rut, want to try some new training ideas, any suggestions

thanks studmuffin,

I am trying to run 34min on the roads, basically I have been stuck at the 36 min range for 4 years, have had no injuries, ran 50-80 miles/week during this period, I am sort of contemplating quitting, all this effort and no results, can't figure it out very discouraging, need some new training ideas to kick start me out of this rut

I ran 34 minutes in the 10k off of two elliptical workouts and a session of krispy kreme repeats.

runner39 wrote:

any 34 min 10k runners that can post some of their training weeks

What you could run:

Sunday- Long run-14

Monday- 12x200 at 35ish with full rests

Tuesday- easy

Wednesday- Tempo 5 miles at 5:45 pace

Thursday- easy

Friday- 6x1000 in 3:15 with equal rests

Saturday- easy or off

Stress Tempos at about 5:40 pace for the first month or so then switch to stressing the long intervals.

With the tempos you can do variations of 3x2mile at 5:40, etc.

With the intervals you can later on try to make rests decreasing. If the intervals are at 10k pace this will simulate racing. If not, it's just a really good workout, at 3-5 pace.

Overall mileage isn't as important as making sure you have enough miles at tempo, and 10k paces.

cynic wrote:

not fast wrote:

12 mile tempo @ 10k pace + 10sec on Saturday.

Did you mean to say what you said above?

A 34:00 10K is about 5:28 pace. And you could run 5:38 pace for 12 miles? I think that would be faster than you could race 12 miles if your top 10k was 34 minutes flat...like 10 seconds a mile faster than you could race 12 miles.

How correct you are. You guys are not only sharp but brutal on an old, even slower, guy. As I recall, it was around 5:55 to 6:00 pace ... 10 seconds slower than marathon pace? My memory is bad these days so take it for what it's worth ... not much :-)

Good luck.

post a typical week so we know what you're doing, maybe you're not doing enough threshold/speed, that was my problem-you have a good base so you can afford to drop mileage and raise intensity-only running a lot of 7 min miles doesn't help, though i'm only guessing what you do.

Don't worry about that guy. He is lucky to break 7:00/mile for 10K. He's just blathering away about something he has no knowledge of.

OK, for what its worth, I know this is about as shitty of training as I could have done for a 10k, which is what I was training for and ran a 34:12 off of it. It consisted of a consistent winter of base training of 45 miles a week, 0 workouts for 2 months. Then a month out, I just hit steady 40 mile weeks, with one 20 minute tempo run (no idea the pace, I basically ran myself into the ground), and one day of either hill repeats or 4-6 by 1k at 3:10-3:20. My 5k PR at the same time period was 16:34.

Cow tail wrote:

Are you kiddin me? 34 minutes for a 10k, There is NO secret or anything special about that time, over a million US Runners run that time everyyear and let lone i could run that backwards. So there is no secret or any special training. You just need to run 50-80 miles, one long run and 2 track workouts a week that is all.

For sure that by distance running standards a 34 minute 10 km is not fast and MANY people can and do accomplish this target. But you make it sound like anyone could do it just with some decent training and this is not true. My abilities are nothing special yet I do have some talent and I'm ONLY in this '34' range. As an example I ran 5th in a local cross country race of about 150 kids as an 11 year old. I have been a runner for most years since with various committment levels, getting to a 33:56 after a few months of quality training. I know that I can do better but probably not ever break 32. My point is what about the 100 or so kids that were way behind me as a junior? I can guarantee that even if they committed themselves fully to running, most wouldn't get close to a 34 minute 10km.