How do I take 30 seconds off my 10K time?

Yeah, run twice a day and you'll get your 30 seconds.

Also 33:18 for 10k puts you in the top 5-10 percent of people on this board.

All your quality training is at race pace or faster when the most productive pace is slower. You need to work on your lactate threshold with temporuns.

Week 1:

Temporun 20-40min

Track 10k pace

Week 2:

Temporun 20-40min

Track 3k-5k pace

Repeat...and you might be a sub-32 runner next spring.

33 minutes is a PB I wouldn't mind having at all... And running it off 50-60mpw w/ two track sessions a week says that it's one you can still improve upon.

I agree with the above two posters. First, increase you mileage through doubling. Second, add in a weekly tempo. Doing these two things alone should put you in sub 32 shape for sure.

Most letsrunners use erasable ink.

run faster

Default answer. THAT ACTUALLY WORKS!! run more milage, 20 more miles per week.

cross is... wrote:

All your quality training is at race pace or faster when the most productive pace is slower. You need to work on your lactate threshold with temporuns.

Week 1:

Temporun 20-40min

Track 10k pace

Week 2:

Temporun 20-40min

Track 3k-5k pace

Repeat...and you might be a sub-32 runner next spring.

What paces do you recommend for the tempo runs? At half marathon pace to 10k pace?

get your mileage up to an average of at least 80 mpw for 3 months; do intervals twice a week-longer ones one day and shorter ones the other.

quenton wrote:

What paces do you recommend for the tempo runs? At half marathon pace to 10k pace?

Marathon to half marathon pace. If you want to run a bit faster than HM pace it's better to break it up into 6x5min or 10x3min with short recovery.

cross is... wrote:

Marathon to half marathon pace. If you want to run a bit faster than HM pace it's better to break it up into 6x5min or 10x3min with short recovery.

We do 4 sets of 5mins 10K pace, 5 mins HM Pace. There's no rest in between, just alternating speeds. We'll gradually work it up to 6 sets towards your goal race. Afterwords, we'll do 5x1min striders at your 3K pace with 30 seconds rest in between.

Just do four things...

1. Trust your training. Get a coach, or find a plan, and stick with it. There's a lot of roads to California but you'll never get there if you keep switching maps.

2. Work very hard. There's no secret just work hard. The details of training are overrated. If you have a plan and you're putting the work in then you'll get better.

3. Train to race don't train to train. Which means when you're working hard make sure you remember what you're working hard for. If you're body is telling you that you need to rest than back off regardless of what your "target mileage" is, but when it's time to run hard then run hard. You could have the most beatiful log in the world full of 100 mile weeks and killer 1000 repeats with no recovery, but if you can't get it done come race day than what have you accomplished?

4. Race tough and don't make excuses. Be realistic, obviously if the course goes up a mountain, or if it's 96 degrees you aren't going to run as well as you would on a track on a 50 degree day, but other than that lace them up and go. Make yourself hurt and then push harder.

Do that and the time will drop.

do the tempos hard. I think that 5:30-40 pace should be just fine for you on a 4M tempo. When you feel good, push them, without ever sprinting at the end. And maybe pick up the last half of your long runs every other week. The added mileage from an extra morning recovery run will help.

Thanks for all the suggestions. The threshold run and the extra miles make a lot of sense when I think about it. Not sure why I didn't incorporate the former before!

You may also want to try training for more than three months.

10k runerr wrote:

You may also want to try training for more than three months.

Should have mentioned that I run year round, though not always concentrating on 10K. Have always presumed three months specific training is enough (it is for the marathon) though perhaps I'm wrong about that?