How to run sub-10

to run sub 10 for a 100m you need genetics that you will never have

Too bad I said for 3200m

It's not going to happen

I think you can do it, you are definitely better at shorter stuff though. But since your 5k is way worse than your 1600 i would suggest running running more/longer. What mileage were you running when you got those pr's?

I don't know enough about training to give you advice (besides gradually increasing mileage) but I can give you my stats when I ran 9:58.

800: 2:06

1600: 4:40

3200: 9:58

5K XC: 17:03

Splits were fairly even when I ran it. We went through the mile in 4:57-4:58 meaning I came back in around 5:00 flat.

Thank you so much for giving me more inspiration to do this.

stok wrote:

It's not going to happen

Runner from da hood wrote:

I think you can do it, you are definitely better at shorter stuff though. But since your 5k is way worse than your 1600 i would suggest running running more/longer. What mileage were you running when you got those pr's?

I don't even think we were doing 35. Our training was not the best this year.

ParkerRuns2Win wrote:

I'm a Junior in High School. Going into my Junior Year in Track, I want to make it amazing. This year I cut 2 minutes off of my 5k time and ran 18:12, having very poor seasons before this. I want to know how I can train myself to run a 3200 in at least 10:10. Sub-10 would be great. The only accurate PRs I have are 18:12 for 5,000 and 4:58 for a mile. I've gotten so much faster since Track season that my PR's for Track would be so much slower than I am now. I'm guessing I could run somewhere around 2:10 for 800, and around 10:50 for 3200. I know 40-50 seconds is a huge drop, but I want to work towards it. Any help?

My Freshman to Sophomore year of track I went from about 10:45 to about 9:50 - that said, I ran low 17 my Freshman year and mid 16s my Sophomore year of cross. I'd advise doing a ton of aerobic work this winter, just pounding out the miles, as much as possible without getting hurt.

To add to my post now that I saw you were running 35mpw... double that by the beginning of February and hold it as long as possible, about the end of March at the latest. This is where you are weak. Maybe do strides 2x a week but other than that, don't focus on anaerobic workouts, but miles.

Hey man,

I've got pretty much the same goal and same times as you, I've run 17:41 for 5k XC and 4:52 mile/ 4:30 1500m. Here's what I'm doing to get there:

- gradually, but somewhat quickly, building mileage up to 60-70mpw

I'm coming off a 3 week break from XC, last week I ran 30 miles and this week I ran 38, next week I'll run somewhere in the low 40s, all in 6 runs (one rest day per week)

- focusing on the long run and building endurance

I did an 8 mile long run this past week (I know, not very long) but I would like to build up to a long run of up to 16 miles a week or every 10 days, depending on how my body can handle the mileage

- getting better at tempo runs:

During Xc I could tempo 7 miles at 6:30 pace. I haven't done a tempo since my break, but I would like to do a tempo run every week or 10 days. I am planning on starting at 3-4 miles at 6:30 pace and getting to 10 miles at 6:00 pace by the end of the winter. I believe it's very important to develop a strong aerobic base, because it makes faster workouts much easier to handle once you start doing them.

- developing over all strength:

I am lifting and doing other supplementary core, plyo exercises 4-5 times a week. I believe in becoming all-around stronger to improve my form and help prevent injuries.

I'd also reccomend posting your training in this thread to get feedback on that. Keep working hard, stay motivated, and believe! Good Luck, and happy holidays!

I'd say trirunner96 gave some solid advice. My goal, this year, is 9:40, so I'd also be interested in hearing from this thread. To give you an idea of how fast I am; my 5k PR is 16:27. I'm sort of a mileage warrior (I run easy mileage/tempos "too" fast); but it would be nice to hear some of the track workouts other guys are doing.

I did 10:05 my junior year after 10:57 the previous year. The key was lots of intervals, fartlek every week (30sec hard, 30sec easy for 30-40min), and a Saturday long run.

Mileage shouldn't matter as long as you're like 30mpw or above. My 10:05 was run on ~15mpw.

Looks like I'm the only one that's going to answer the actual question. Steps:

1. Drive to track

2. Put shoes on

3. Warm up (optional)

4. Stand at starting line, start running (and watch)

5. Run the first lap in 75 seconds

6. Run the second lap in 75 seconds

7. Run the third lap in 75 seconds

8. Run the fourth lap in 75 seconds

9. Run the fifth lap in 75 seconds

10. Run the sixth lap in 75 seconds

11. Run the seventh lap in 75 seconds

12. Run the eighth lap in 74 second

13. Stop running (and watch)

14. Cool down (optional)

15. Drive home

16. Get on letsrun

17. Gloat

Good luck.

ParkerRuns2Win wrote:

Runner from da hood wrote:

I think you can do it, you are definitely better at shorter stuff though. But since your 5k is way worse than your 1600 i would suggest running running more/longer. What mileage were you running when you got those pr's?

I don't even think we were doing 35. Our training was not the best this year.

I wouldn't worry about running too much mileage this winter. Maybe around 40-50mpw, its really important that you go out and run 6 days every week till track season. That way you can build up a pretty good base. Also, your username suggests that you have a Running2win account so i would suggest logging all your runs just to keep you accountable.

^Best answer yet.

But seriously, when I broke 10 I was doing 30-35 mpw with a lot of tempo/steady state type work. I think I improved my 3200 time by about 40 seconds that season, so definitely possible.

Parker dude, you mentioned that you mileage might have been in the 30s? It's not necessarily a volume thing, but I would work on your aerobic capacity as mentioned by previous runners. Running is largely an aerobic thing and at the high school level that can almost make all the difference.

So build your aerobic capacity. Bump up your peak mileage this season only about 10% (10, MAYBE 15 miles more than last year's peak). The key is to make these miles quality. Not hammering, but a good/pleasantly tired feeling at then end. Tempos at the correct pace and your long runs (about 3 miles more than your normal run) will also be your bread and butter.

Most of all, communicate with your coach. Let him know what you want to do so that when you are with him training after winter break, you can stay on your training plan and so he won't be shocked that you suddenly were doing your own thing.

There is no secret workout for sub-10. Seriously. It is just building your aerobic capacity. Mile repeats, 400s, maybe 1ks....everyone does them. Just focus on making that engine strong.

you could have a real shot to win footlocker next year

if a huge improvement, nike cross

your times are still incredible for a high school girl

Get your mile down around 4:36.