Sub 35 min 10k at 30 miles per week?

If you're an outlier, this is do-able. If you ain't, it ain't.

Best way to tell, the steepness of your improvement curve. The steeper, the more genetically gifted you are.

No

Ran 1:19 half @ age 34 off avg of appox 30miles/week over 15 weeks. Max weekly mileage was 35.

PBs 1:17 Half(age 27 & 30)

2:41 Full (age 27)

Typical week was as follows:

Weeks 1-6

Sun 4-5 Easy

Mon 4x800 @ Repition pace

Tues 4-5 Easy

Wed Off

Thur 5X1000 @ Interval pace

Fri Off

Sat Long Run Built up to 11-12 miles over the 15 weeks

Weeks 7-15

Sun 4-5 Easy

Mon 5x1000 @ Interval pace

Tues 4-5 Easy

Wed Off

Thur 5K Tempo @ Threshold

Fri Off

Sat Long Run- Built up to 11-12 miles over the 15 weeks.

I followed Daniels for all my paces.

Paul,

You don't have the speed or speed endurance, to run that fast off 30 miles a week. If you move your mileage up to 45 it might work. I have a sub master training program, that develop speed and speed endurance easy. At the age of 34 years old, I ran a 1:50.4/800 and a 3:50.5/1500. Later that year, I ran a 1:10 half marathon off 45 to 60 miles a week. You can e-mail if you need coaching.

ukathleticscoach wrote:

No

Are you kidding me? There are people who can run those times on 0 miles per week, provided they're in decent shape from other activities. As for whether the OP can run those times, he hasn't given enough information to say, as we don't really know his athletic background or his talent level. Running more mileage consistently would definitely increase his odds.

There is almost no doubt that you can get to 35 flat for 10k on 30 miles per week.

However, in order to improve that much you are going to have to get through your fear. "I feel tired, my calves and feet hurt and I tend to develop little pains so I am forced to reduce my mileage back for fear of injuries." No actual injuries just soreness.

A 35 min 10k is completely different than a 37 min 10k and you are going to have to remodel your body to get there. This remodeling will hurt however you do it.

You can do it most safely by going up to 40 or 50 mpw or you can run harder a couple of days a week, go through a different kind of pain, and get there on 30 mpw. The different workouts to run 35 min are going to make you just as sore as the extra miles did.

Lose the extra 10-25lbs your lugging around and your calves will not hurt as much and you will run faster.

Aged 32 years, I recently ran a 1:10 half with 30-50mpw training. Only two of my weeks of training were at 50mpw. Most were around 35mpw.

So yes, I still could have run sub 1:20 with slightly less training. 10 minutes is a lot of time. But my PRs are 4:06/8:19/14:19. Legspeed and VO2 max help a lot. But you must be born with and develop these.

gulpy gulper wrote:

Legspeed and VO2 max help a lot. But you must be born with and develop these.

Thanks, man. Hey, do you have any insight on how to become a better baseball player? Does it help to be born with superior visual acuity, take lots of batting practice and field lots of grounders and fly balls, or is that just a bunch of bullshit?

Barking Spider wrote:

Thanks, man. Hey, do you have any insight on how to become a better baseball player? Does it help to be born with superior visual acuity, take lots of batting practice and field lots of grounders and fly balls, or is that just a bunch of bullshit?

I'm glad you agree with me that it should be obvious. But from some of the crap I read on LetsRun, it may not be obvious to all.

godzilla strikes again wrote:

ukathleticscoach wrote:

No

Are you kidding me? There are people who can run those times on 0 miles per week, provided they're in decent shape from other activities. As for whether the OP can run those times, he hasn't given enough information to say, as we don't really know his athletic background or his talent level. Running more mileage consistently would definitely increase his odds.

He's doing 30 miles a wk and running just under 37 how's he goig to suddenly go under 35

He could do it with a lot of speed work but that will probably get him injured more than doing 50 miles a wk

In my mid 40's I ran in the low-mid 35's for 10K on every other day training. In between running days, I did not cross train.

But in my best days in my 30's I was training every day 60-70 mpw and running in the 32's and 33's.

ukathleticscoach wrote:

He's doing 30 miles a wk and running just under 37 how's he goig to suddenly go under 35

He could do it with a lot of speed work but that will probably get him injured more than doing 50 miles a wk

What kind of statement is that? I have seen it fairly equal, with some runners getting injured from too much mileage and others getting injured from too much speed work. It depends on the person and they need to find out what works for them. The OP has already said he gets injured by increasing his mileage. Maybe he is doing it wrong, but why not experiment with higher intensity and see if that works for him. It isn't like he needs to get this done in the next month or two. Experimentation is how people learn what works for them; not what it says in some book or a coach that thinks his way is the only way.

To the OP, many people have run under 35 minutes on 30 miles a week. I ran under 32 minutes on 25 miles a week as a 16 year old and my brother ran his PR of low 31 minutes by running about 30-35 miles a week with most of those miles coming on two days due to work issues. For both of us, almost all the miles were pretty high quality.

'To the OP, many people have run under 35 minutes on 30 miles a week. I ran under 32 minutes on 25 miles a week as a 16 year old and my brother ran his PR of low 31 minutes by running about 30-35 miles a week with most of those miles coming on two days due to work issues. For both of us, almost all the miles were pretty high quality.

If the op's your other brother he will be fine then

I just don't think he'll do it, you can tell when someone has the wrong attitide

Instead of asking what training they should do they place some restiction miles per wk or whatever on what they can do then say work my training round that. He also does not seem the type to start doing loads of intervals or whatever it takes

34:04 (also 34:18) off 4 days per week and 25 miles per week. Long run 10 miles, 5 miles fartlek, speed at track 5 miles total, 5 mile tempo run Good luck!

steve "red" wrote:

34:04 (also 34:18) off 4 days per week and 25 miles per week. Long run 10 miles, 5 miles fartlek, speed at track 5 miles total, 5 mile tempo run Good luck!

This^

I ran 35:10 right before I was 40 doing one race(5k-10K), one 5 mile tempo, and one day of intervals (200-800s). With warmups and cooldowns, I tried to hit 10 miles each day. I replaced all easy running with stairmaster workouts.

I am currently mid 40s and training for a sub 3 hour marathon avg 27 miles/week. Just ran a strong 15 mile race that suggests I am very close right now. I have been running 1 or 2 moderate runs during the week and a longer run on the weekends (usually a trail race) and killing myself on a couple workouts a week on the eliptical.

This week I will run 10 miles tomorrow and a half marathon trail race on saturday. With a couple mile warmup, that will give me 25 miles this week after 33 last week.

I suggest doing tempo runs and LT pace cruise intervals if you aren't already. I'm curious if you use the Galloway run-walk method on your long runs, if you would not develop the aches and pains (9 minutes jogging slow:1 minute walking). I expect laughter at that last notion, but I still am curious as to the results.

If you started running again at the age of 34 and got within two minutes of your HM PB after only 15 weeks of training, that is very impressive. Although you had the advantage of knowing you run 1:17 before, I don't yet know what my limits are and how hard to push.

That sounds sensible. Most of my training runs, I don't push hard and actually enjoy running. Speeding up would mean less enjoyment.