Training tips for sub 35 10k?

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21 years ago 09/30/2002 4:24am EDT

Hi, I am a 24 years old male who I started running again in April after 1 year with absolutely no training. After about 1 month of training, I was able to run a 40:15 10k, and right now I should be able to run one in about 37:00. (Which is about the same level as I was before the 1 year break.) Prior to the break, I had done regular training for 4 years with running maybe 50-60km per week on average. I didnt progress much in that period, probably because I didnt

have any progress in my training(milage and intensity).

For the last couple of months I have been training 7 days aweek, averaging 60-70km per week. A typical training week looks like this:

Monday: 9km easy running. (5:20 per km)

Tuesday: Warmup.

6-8*1000m in 3:35-3:40 with 45sec recovery.

Cooldown.

Wednesday: 12km easy.

Thursday: Warmup.

6km AT running continously(about 3:55 per km)

Cooldown.

Friday: 9km easy.

Saturday: Easy/ or AT like thursday.

Sunday: 1:30 hour running in terrain. Slow pace.

I want to run a sub 35 10k within the end of next year, and have been thinking of doing more milage. Maybe go up to 80-90km per week, and doing longer AT sessions.

Anyway, what do you guys think? Am I doing something wrong, or should I continue with my training program, and add some milage?

Thanks in advance.

(Sorry about my poor english.)

Gagabo

21 years ago 09/30/2002 4:32am EDT

re: gagabo

Looks like you are on your way, and yes upping the distance gradually ovet time will help. Another year will probably do it barring injuries, so listen to your body increase the workload gradually.

Breaking 36 will be relatively easy, but knocking off the next minute will seem to take more time and a lot more work.

P.S. You may get better feedback by converting kilometers to "miles". A lot of posters who visit this board aren't the "sharpest knife in the drawer."

21 years ago 09/30/2002 5:02am EDT

re: gagabo

There's an article on running sub-35 on the Running Times Website. Although its aimed at old guys like me, it has a lot of the basics covered.

21 years ago 09/30/2002 8:56am EDT

re: gagabo

Here is my advice for you: build up your mileage slowly so that you can do a week that looks like this:

M: 5 miles at 7 min./mile

T: 8 miles ( 2 mile warmup, 4 miles at 6:10 pace, 2 mile cool down)

W: 8 miles at 7:15/mile

R: 7 miles at 7 min/mile

F: 8 x 1000m at 3:15 with 90 seconds rest(2 mile warmup and 2 mile cooldown)

Sat: 7 miles at 7:30/mile

Sunday: 15 miles at 7-7:30 min./mile

That would be a pretty solid week for you if you wanted to hit 35 minutes on a road course. This is about 60 miles in a week, so build up to it slowly. While you are building up, don't do intervals. Only start in with the intervals after you have been at 60 miles/week for about 2 or 3 weeks. This will help keep you injury free. Ideally, this would be training to get you ready for a 10K in late November or mid-December. Stretch a lot.

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