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    • HotPanOliveOil
      • Could I break 33 mins. in the 10k based on this workout 9/29/2010 8:42PM
      • HotPanOliveOil
      • Im trying to figure out what kind of pace to aim for in an upcoming road 10k. I did the following workout today:

        8 X 1k (road) - 1:30 jog recoveries
        3:11 (too fast)
        3:17
        3:23 (big uphill section)
        3:21 (another uphill)
        3:14 (little downhill)
        3:18
        3:19
        3:19

        The workout felt hard but I felt like I could done a few more repeats. So what do you think? If not, what kind of workouts might indicate I could run sub 33. Thanks, appreciate some feedback
    • othermay uckerfay
      • RE: Could I break 33 mins. in the 10k based on this workout 9/29/2010 9:04PM - in reply to HotPanOliveOil
      • othermay uckerfay
      • Whats your 10K PR?

        I could run that workout easily. I usually run 6-8 1k intervals in 3:10 or better and my PR is only 33:22. I know it's weak and I should be able to crack 33, but not you based on that workout. sorry ace
    • HotPanOliveOil
      • RE: Could I break 33 mins. in the 10k based on this workout 9/29/2010 9:06PM - in reply to othermay uckerfay
      • HotPanOliveOil
      • Fair enough....I figured I wasn't there yet.....my Pr is 34:08 from 2 years ago but I am in much better shape now
    • ding
      • RE: Could I break 33 mins. in the 10k based on this workout 9/29/2010 10:01PM - in reply to Your New Twin Sized Bed
      • ding
      • No you aren't in <33 shape. You should be able to run that workout in 3:10 feeling easy finishing the last two in 3:05s.
    • HotPanOliveOil
      • RE: Could I break 33 mins. in the 10k based on this workout 9/29/2010 10:12PM - in reply to ding
      • HotPanOliveOil
      • ding wrote:
        No you aren't in <33 shape. You should be able to run that workout in 3:10 feeling easy finishing the last two in 3:05s.
        Thanks this was what I was looking for......so 8 X 1k with 90 sec. recoveries @ 3:10 would indicate sub 33? Or would you say 90 secs. is too long? maybe 60 secs. would be better?
    • sisyphus
      • RE: Could I break 33 mins. in the 10k based on this workout 9/29/2010 10:14PM - in reply to HotPanOliveOil
      • sisyphus
      • That's a great workout for a 33 minute 10k runner to do, but does not guarantee a 33 minute 10k. If you can't break 33:20, you shouldn't be doing that workout. A 3:30 average would make more sense. A lot of people run workouts to see how fast they can race. Doesn't make much sense. Race to see how fast you can race and plan your workouts not based on your desired ability, but your actual race times.
    • HotPanOliveOil
      • RE: Could I break 33 mins. in the 10k based on this workout 9/29/2010 10:40PM - in reply to sisyphus
      • HotPanOliveOil
      • sisyphus wrote:
        That's a great workout for a 33 minute 10k runner to do, but does not guarantee a 33 minute 10k. If you can't break 33:20, you shouldn't be doing that workout. A 3:30 average would make more sense. A lot of people run workouts to see how fast they can race. Doesn't make much sense. Race to see how fast you can race and plan your workouts not based on your desired ability, but your actual race times.
        I agree that I should base my times off of race perfermances...its just I havent raced in a long time. I want to plan the correct pace for my race. Its still amonth away so we'll see how things progress I guess.
    • ukathleticscoach
      • RE: Could I break 33 mins. in the 10k based on this workout 9/30/2010 9:13AM - in reply to HotPanOliveOil
      • ukathleticscoach
      • 'Fair enough....I figured I wasn't there yet.....my Pr is 34:08'

        Go for sub 34. That would still be a good new pr
    • edumacator
      • RE: Could I break 33 mins. in the 10k based on this workout 9/30/2010 9:28AM - in reply to sisyphus
      • edumacator
      • sisyphus wrote:
        That's a great workout for a 33 minute 10k runner to do, but does not guarantee a 33 minute 10k. If you can't break 33:20, you shouldn't be doing that workout. A 3:30 average would make more sense. A lot of people run workouts to see how fast they can race. Doesn't make much sense. Race to see how fast you can race and plan your workouts not based on your desired ability, but your actual race times.
        Well put.
    • HotPanOliveOil
      • RE: Could I break 33 mins. in the 10k based on this workout 9/30/2010 10:00AM - in reply to ukathleticscoach
      • HotPanOliveOil
      • ukathleticscoach wrote:
        'Fair enough....I figured I wasn't there yet.....my Pr is 34:08'

        Go for sub 34. That would still be a good new pr
        Good advice....probably a more realistic/attainable goal
    • HotPanOliveOil
      • RE: Could I break 33 mins. in the 10k based on this workout 9/30/2010 10:04AM - in reply to HotPanOliveOil
      • HotPanOliveOil
      • Oh, so what would a good sub 33 indicator workout be?
        Someone mentioned 8 X 1k (90 secs. rest) avg. 3:10 (and feeling easy).....that seems a stretch to me and might indicate sub 32 level.

        What about 5 X 2k @ 6:35ish (off 90 secs. rest)?
    • More about you
    • HotPanOliveOil
      • RE: Could I break 33 mins. in the 10k based on this workout 9/30/2010 10:32AM - in reply to More about you
      • HotPanOliveOil
      • More about you wrote:
        How many miles a week are you running? Are you over 27 years old?
        Im 33/male - started running 3 years ago. First couple of years low mileage - 40 miles/wk. Have moved up to the point where I have run 70 mi./wk. over the past 3 months. For my next training cycle I hope to move to 85 mi./wk
    • anonymous fast guy
      • RE: Could I break 33 mins. in the 10k based on this workout 9/30/2010 1:17PM - in reply to HotPanOliveOil
      • anonymous fast guy
      • you know hot pan, more i think about it, if those were on the road, with 90s rec's, there's actually no reason on a "perfect" coruse, or one at least reasonably flat, with negligible wind, that you can't go close to 33min. might have to be pretty happy with 33:30, as that would still be a good performance, but honestly i think that you should be in the ballpark, especially if you didn't have to go to the well on that w/o. the only thing that concerns me is the tendency was to fade off towards the end of the w/o, something you obviously want to rectify in the next w/o. best of luck and repost on this thread to let us know how it went ok?

        run fast.
    • sisyphus
      • RE: Could I break 33 mins. in the 10k based on this workout 9/30/2010 2:05PM - in reply to HotPanOliveOil
      • sisyphus
      • Interval workouts aren't good indicators. The more you rest, the more variables come into play. Why not head to the track start clicking off 79s. If you get 8k in the trial, you'll probably get 10k on race day. If you really want to break it up up into intervals, take 50 second 200s as your recovery. If you can do 8x1000 under 3:20 with a 200 jog around 50 seconds you're right where a 33 guy should be. What I find is runners used to resting too much have trouble when the recovery is aggressive and also in races. When they can handle quick recoveries, they can handle racing.
    • Pete
      • RE: Could I break 33 mins. in the 10k based on this workout 9/30/2010 2:16PM - in reply to sisyphus
      • Pete
      • I think sub-33 would be a big stretch on the basis of that session. Not impossible, but not particularly likely. I'd guess closer to 33-mid, and depending on how hard the session was, maybe closer to 33-high.

        5 x 2000 with 90s jog rest in 6:35 might indicate closer to 33-flat, again depending on how hard it would be to gut that out.

        Good luck!
    • HotPanOliveOil
      • RE: Could I break 33 mins. in the 10k based on this workout 9/30/2010 2:23PM - in reply to anonymous fast guy
      • HotPanOliveOil
      • anonymous fast guy wrote:
        you know hot pan, more i think about it, if those were on the road, with 90s rec's, there's actually no reason on a "perfect" coruse, or one at least reasonably flat, with negligible wind, that you can't go close to 33min. might have to be pretty happy with 33:30, as that would still be a good performance, but honestly i think that you should be in the ballpark, especially if you didn't have to go to the well on that w/o. the only thing that concerns me is the tendency was to fade off towards the end of the w/o, something you obviously want to rectify in the next w/o. best of luck and repost on this thread to let us know how it went ok?

        run fast.
        I agree that I would need perfect conditions/great race to get to 33 flat. I think 33:30 is a better goal. As for that workout I felt I could have done the last 2 faster, but I would have been "going to the well" a bit as you put it. I think I could have done the last 2 in 3:10ish if I pushed hard, but I would have been bent over and sucking wind. I dont know maybe thats the way Im supposed to be running these...im pretty inexperienced in doing vo2 max type stuff.

        Anyways, thanks and ill post my time after the race
    • HotPanOliveOil
      • RE: Could I break 33 mins. in the 10k based on this workout 9/30/2010 2:27PM - in reply to sisyphus
      • HotPanOliveOil
      • sisyphus wrote:
        Interval workouts aren't good indicators. The more you rest, the more variables come into play. Why not head to the track start clicking off 79s. If you get 8k in the trial, you'll probably get 10k on race day. If you really want to break it up up into intervals, take 50 second 200s as your recovery. If you can do 8x1000 under 3:20 with a 200 jog around 50 seconds you're right where a 33 guy should be. What I find is runners used to resting too much have trouble when the recovery is aggressive and also in races. When they can handle quick recoveries, they can handle racing.
        Thanks, Ill give that 8 X 1k (50 sec. recovery) a go in a few weeks as a final big workout......as of right now I think with that short recovery I could do maybe 3:23's