10k under 35 minutes

Agreed with both of the above points. Most people tend to opt for the training they WANT to do rather than what is necessarily right for them.

I think some people need to actually TRY running 100mpw before dismissing it though...

Um, I´m no star but i can run 10k in 30-32minutes, I can run a 25k in 2hr and 20-30 minutes.

This is what I believe makes a good runner, I never competed in a marathon but i´m being tested and may be able to join a very well known company, this could help me greatly to achieving my dream and helping me out with my scholarship.

Note: This is what I Believe.

I Have NEVER gone through intense training, never push your body to do or run if you´re tired. I never diet as well. I eat like a normal human being and enjoy my days. I run a lot but never find myself tired to do so. Whenever I do run for example, the last couple of 25k that I ran, I realized that I didn´t have trouble breathing I was not tired, by my 20k I would run past cyclist! I make people a goal as I run and makes my running fun, people in the street become my motivation to not stop, but speed up if necessary.

However I did find my legs starting to get tired, so when i arrvied home, I would rest and do what I do. Before going to sleep I go flat on the ground and raise my legs SLOWLY 180º

you clearly have have no idea of what you are talking about, why reviving a thread of 7 years ago?

who refers to himself as a "30-32" 10k runner, 30 and 32 are completely different worlds.

25km at 2h20-2h30 as you claim is staggering slow for the 10k you claim to run.

You just need to know EXACT AEROBIC individual pace for steady daily runs and one weekly VO2MAX session (400-max 600m repeats) .

Joh_ wrote:

You just need to know EXACT AEROBIC individual pace for steady daily runs and one weekly VO2MAX session (400-max 600m repeats) .

+ 1 Yes

Just keep showing up.

Keep running.

Make sure you run consistently 50mile weeks

Run at different paces, v.easy, v.fast, mod-fast.

2-3 days of workouts with Tempos, K intervals, and hills.

and one day all that training clicks in and you'll find yourself running faster.

P.S: Get them 4%ers or VPNext%

+1

Acting like 28-29 min 10k is no big deal. There is almost no one in my entire home country running that, the 3 people or so who can run sub 29 are all pros.

That takes much more than just doing mileage and volume, the most important ingredient being EXCEPTION TALENT that most people don't have. There is only so far you can get with a VO2MAX in the low-mid 60s like most runners. Also 31-33 min is already a high level, and there is a huge difference between a 31:00 and a 33:00.

Current PR is 35:37 on the track last spring, but now after mileage increase, am in about roughly 34:20's shape I think.

Jumped from 60 MPW to 70 MPW

Workouts that I did over summer and into this fall:

8 mile steady state runs during base building, best one was 6:03 avg pace w last mile in 5:48

5-4-3-2 x2 fartlek w half recovery

90-60-30-15 x5 fartlek

4 mile tempo with hill repeats after, 5:50's pace

Workouts this fall during XC season, still running 65-70 per week:

10x1k on grass @ 3:25 avg

more 90-60-30-15 x5 on hilly terrain

more 4 mile tempos

more steady states, 7-8 miles

Lumberjack (4x400 @75, 1.5 mile tempo @ 5:30/mi, 4x400 @75, 1.5 mi tempo @ 5:30/mi, 4x400 @75)

mile repeats on grass, hilly terrain @5:40 pace

Ran 27:27 8k PR at Louisville classic which is roughly on pace for 34:teens 10k, racing D2 Atlantic regionals a week from this saturday, hoping for sub 34 on a real good day.