runner39 wrote: any 34 min 10k runners that can post some of their training weeks
By coincidence, I wrote out a summary of the previous few months of training leading to a 34-low (hilly-ish) 10k this fall, so here, you can have a look at what I did. There's a real mix of low volume, short fast stuff and higher volume "easy tempo" (slower than M pace) stuff, and lots of stuff in between.
End June:
Week 181 (ending 1 July): 81 miles incl 1500 race @ 4:14.7h (~ 2.5s PB), 2 x 2.5 miles at 5:43-44, no LR
July:
Week 182: 73 miles incl 3 x (3 x 300) @ 49.0 s avg w/100/900j, 3 @ 6:30ish, 6 @ 6:30ish (135-140 bpm), no LR
Week 183: 64 miles incl 6 x 150 w/250j @ 21 plus 6 miles @ sub-140 (6:30ish), no LR
Week 184: 71 miles incl 800 race @ 2:05.83 (SB), 6 miles @ sub-145 (6:15ish), no LR
Week 185: 61 miles incl 5k hard tempo @ 16:35, 5 miles @ 135-140 (6:40-45), no LR
Week 186 (ending 4 Aug 07): 62.5 miles incl 2 x 3000 w/400j @ 3:25/km, 4 x 100 (13.9 - 14.4) w/70s jog plus 6 miles @ sub-143 (6:30-35), no LR
August:
Week 187: 68 miles incl 5000 @ 16:21 (warm/humid), 15 mile LR incl 2 x 4 @ sub-140 (6:35-40 - hot!)
Week 188: 76 miles incl 2 x 3000 w/800j @ 3:22/km, 6 miles @ sub-140 (6:20-25), no LR
Week 189: 60 miles in Norway incl 10000 @ 33:56 (warm/jetlag), no LR
Week 190: 50 miles in Norway incl 4 x 200 @ 31 w/30s j + 4 x 150 @ 21 w/250 walk + 4 x 100 @ ?? w/5s jog, 3 x 800 @ 2:32-29 (bailed second set - not fresh), no LR
September:
Week 191: 52 miles in Italy incl 2 x 5:45 hard hills, 6 x 2:00/1:00 hard/easy hills, no LR
Week 192: 40 miles in Italy incl 3 x 6 min hard hills, 4 x 4 min hard hills, no LR
Week 193: 79 miles incl 3 @ 6:20-25, 4 @ 6:00-05, 18 mile LR incl 2 x 3 @ 6:35-40
Week 194: 78 miles incl 4 x 200 @ 31 w/30s j + 4 x 150 @ 21 w/250 walk + 4 x 100 @ ?? w/5s jog, 6 x 800 w/200 j @ 2:41-25, 12.5 mile LR incl 2 x 3 @ 6:10-15
October:
Week 195: 65 incl 2 x (4 x 200) w/30s/10 min jog @ 30.8, 30.9 avg, 3 x 200 @ 28.7 w/400j + 3 x 100 @ 13.2 w/700j, 5k race @ 16:49 (hilly, windy), 19 mile LR
Week 196 (ending 14 Oct 07): 75 miles incl 6 x ~ 100 strides, 10k race @ 34:04 (2s PB), no LR