Make me a 32 10K runner...I can run 34-flat

I went from 33:58 to 31:48 in 3 years. But I was running around 110-120km (70-80 miles) per week, had hard interval sessions etc.

What's your 5k PR? That's more of an indicator. You'd need to be under 15:40 to consider being in 32 flat shape (I ran a 15:32 a few weeks prior to mine)

I don't really have a good 5K PR. I've run mid-16 on the track as part of a workout, that's about it. I have no doubt that I am not nor have ever been at a fitness level capable of a 32 10K.

I guess my question is: right now I run 34 on 40-50K/week. Will I really get that much faster by putting in 100+K/week?

What were you running before you started doing 110+?

lazyrun wrote:

I don't really have a good 5K PR. I've run mid-16 on the track as part of a workout, that's about it. I have no doubt that I am not nor have ever been at a fitness level capable of a 32 10K.

I guess my question is: right now I run 34 on 40-50K/week. Will I really get that much faster by putting in 100+K/week?

What were you running before you started doing 110+?

Honestly, I had been putting 100-110k plus in for years. During summers, I was putting in 150-160km/week

It had to do with physical maturity, a perfectly paced race (501, 1001, 15:00, 20:01, 25:12, 30:32), and tempo runs

cool thanks, it's a killer time so congrts, the hard work paid off.

How old were you when you ran it?

Do you have any shorter distance PRs?

800? 1500? mile?

do less hard intervals, make sure you are recovering, get full iron checked annually

lazyrun wrote:

cool thanks, it's a killer time so congrts, the hard work paid off.

How old were you when you ran it?

Thanks. I was 22 at the time. Now I've moved up to marathons and half's

Random question to the OP: where are you from? You quote your running totals in kilos but talk about playing "ball hockey."

You won't know unless you try. Spend a year building to 120K/week and see where you end up.

Arizona?

Can you describe your typical "two hard interval sessions"?

aodn)*&Y*VU wrote:

Can you describe your typical "two hard interval sessions"?

A little variable, but it's either hitting the track or doing a hilly fartlek

Common examples:

5K WU, 22x1mins hard, 1 mins recovery (hilly route), some drills and/or sprints, cool down

or

5K WU, 7-9x800m with 200-400 recovery, drills and some 200's, cool down

{:>{_O)&T)%#&uh wrote:

Do you have any shorter distance PRs?

800? 1500? mile?

I have almost no track background. I ran about 4:15 in the 1500 in highschool, but I don't even know what the exact PR was...no 800 times, no mile times.

Well a 4:15 is enough speed to run 32 so that supports the idea that more miles will get you there.

But those look to be pretty good workouts so it is hard to say. How fast do you run the 800s?

Was the 10k course where you ran 34 certified?

>P:)R^*XCaij-s wrote:

Well a 4:15 is enough speed to run 32 so that supports the idea that more miles will get you there.

But those look to be pretty good workouts so it is hard to say. How fast do you run the 800s?

Was the 10k course where you ran 34 certified?

10K course was certified, I've run in the 34s a number of times- usually mid-to high. This course was flat and fast, and I felt awesome, and I hit 34:02, and it got me excited haha

Yeah don't trust that 4:15- I was skinny, this was in highschool, I'm 27 now. Don't know my 800's, I just make them hurt, no watch.

A better indicator may be that I did a 3K TT on the track by myself just to see how long I could hold a 3:10-3:13/K pace. I was able to do 9:33 and that hurt...hard to imagine holding that for 7 more K. I just don't know if mileage would do it? Or if I could work on my high-end speed first.

You've proven that with high intensity and low mileage you are not capable of running 32. Run more miles. Add a long run if it is not there. Change your workouts- It appears the longest you sustain a fast pace is 800m. If you really love running track workouts, do miles, and wear a watch so you know what's going on. if you are serious about running 32 minutes, start doing tempo runs, 4-8 miles. You don't need to hammer at any specific pace- just run some longer sustained efforts.

Based on your current fitness I would make a wild guesstimate that it will take 100k(+-5) in order to run your goal times.

ITK wrote:

You've proven that with high intensity and low mileage you are not capable of running 32. Run more miles. Add a long run if it is not there. Change your workouts- It appears the longest you sustain a fast pace is 800m. If you really love running track workouts, do miles, and wear a watch so you know what's going on. if you are serious about running 32 minutes, start doing tempo runs, 4-8 miles. You don't need to hammer at any specific pace- just run some longer sustained efforts.

Based on your current fitness I would make a wild guesstimate that it will take 100k(+-5) in order to run your goal times.

Those are good thoughts- I was also thinking longer intervals and adding a tempo to see what happens. I could do all of that and still only run 50-60K/week.

Would adding an easy 40K/week to bring me to 100K really make a difference? I guess I am not a mileage believer..