How to run Sub 33 10k

You can already run under 33 for the 10k. Just try it out. Dont be afraid. My friend runs around 29-30 minutes for his 10k and his best 5k pr is only 16:03

Island wrote:

You can already run under 33 for the 10k. Just try it out. Dont be afraid. My friend runs around 29-30 minutes for his 10k and his best 5k pr is only 16:03

If his 5k PR is 16:03 and he runs the 10k in 29 minutes, that would mean a split of what, 16:30 followed by a Bekele killer WR for the second half of the race??

Sorry I was thinking of the 8k there dont listen to my above post

His 5k ability is faster than 16:04, and he has run faster than that AT LEAST once. Maybe he has only ever run a 16:03 5k when racing a 5k straight up, but it is impossible to run 29-30 minutes for 10k without splitting faster than his pr at least once. It would be faster than his pr, twice in a row, unless he ran a serious negative/positive split.

My bad. Did not read your follow up post.

I think you can do it.

I ran 15:51 a few weeks before narrowly breaking 33 last May. What I would recommend is ensuring that you get a solid long run in each week without fail and a two or three session over the next month that are around 10k in volume.

I like to get settled in with a group or fellow runner that is going a little faster than my target pace. E.g. aiming to go through 5k in 16:15ish. That leaves you with 16:45 for the second half. Even with a little fatigue, the right motivation in the final mile it should carry you home under 33.

Do NOT go out in 16:15. Worst advice yet not counting Island.

4:35 is plenty of speed for a 32min 10k. 9:00/16:00 are about in line with 33low. I think you'd want to be close to 15:45 to really have a good shot at sub 33 unless you're a real distance guy. I'm assuming you've never run a half?

Anyway, fitness is only half the battle. Find a 10k with lots of guys trying to run 32-33. Try to run relaxed for the first half in 16:30. Do lots of 800-1600 intervals at 79/lap to get used to the pace

Don't listen to the go out in 1615. I've blown up the last mile in both my 10k's because I went out too fast the first 2 miles due to arrogant levels of optimism I was in good shape.

The key is strong long runs and some long reps. I found it useful as well to run some 800s after 3-4 mile tempos at 10k pace or within a few seconds faster to get the feeling of the pace with a little fatigue in the legs.

Doing 2 mile repeats at 10k pace is a good one too, but be prepared.

You're close. My pr's when I ran 32:5x were 4:36 for 1600, 9:09 for 3k, 15:43 for 5k, and 26:20 for 8k, all in the previous 2 months (except the 8k, which was 6 months.) Like the other guy said, make sure you are doing 10k of volume in workouts regularly, and solid long runs.

Trackbot! VDOT 00:32:59.99 10k

VDOT for 00:32:59.99 10km: 65.1

Equivalent race times based on VDOT:

Marathon: 02:32:19

Half marathon: 01:12:46

15K: 00:50:35

10K: 00:32:58

5K: 00:15:53

3Mi: 00:15:18

2Mi: 00:09:52

3200m: 00:09:49

3K: 00:09:09

1Mi: 00:04:37

1600m: 00:04:35

1500m: 00:04:16

I am a bot. Info: habs.sdf.org/trackbot

Sub 33 should be an after thought. With almost 2 months, you ought to be shooting for sub 32. I'm not sure you can quite get there, but well under 32:30.

I'd suspect your 5k pr will drop between now and racing an April 10.

Once you know more as to your fitness, set a goal and work out the pace. Go out the first mile at or slightly behind pace, maybe 2-3 seconds back. It will feel like you're crawling, but it will pay off in the the second half of the race. Gradually speed up a little so your at pace by 2.5 miles. Worry about form and keeping relaxed until you hit the point that you need to start working. If you've done it right you'll get to 4-4.5 miles still feeling pretty good and kinda see what you've got and power on from there.

Update: I ran my first 10k this weekend and got 33:29. Not exactly what I wanted, but I ran the race well tactically. I did the first 5k in 16:46 and that felt comfortable, then I did the second 5k in 16:43. I think I should have made a stronger push with 4k to go, since I was running behind a couple guys for most of the race. There were only 14 guys in the race.

My outdoor season has been going ok, not the best. I have ran 4:13 for the 1500 and 16:27 for the 5k (in 20 mph winds).

Is it possible for me to break 33 for the 10k in four weeks?

lancanshire wrote:

Update: I ran my first 10k this weekend and got 33:29. Not exactly what I wanted, but I ran the race well tactically. I did the first 5k in 16:46 and that felt comfortable, then I did the second 5k in 16:43. I think I should have made a stronger push with 4k to go, since I was running behind a couple guys for most of the race. There were only 14 guys in the race.

My outdoor season has been going ok, not the best. I have ran 4:13 for the 1500 and 16:27 for the 5k (in 20 mph winds).

Is it possible for me to break 33 for the 10k in four weeks?

When I ran a 32:5x 10000m, my 5000m PR was 16:01 and I had run a XC 8k in 26:5x the season before. My 1600m PR was 4:41 at the time. Your PRs are all significantly faster than mine were. Granted, I was running a lot of miles that season and am a genuine distance runner, but I would still think you could break 33 with your PRs.

lancanshire wrote:

Update: I ran my first 10k this weekend and got 33:29. Not exactly what I wanted, but I ran the race well tactically. I did the first 5k in 16:46 and that felt comfortable, then I did the second 5k in 16:43. I think I should have made a stronger push with 4k to go, since I was running behind a couple guys for most of the race. There were only 14 guys in the race.

My outdoor season has been going ok, not the best. I have ran 4:13 for the 1500 and 16:27 for the 5k (in 20 mph winds).

Is it possible for me to break 33 for the 10k in four weeks?

you shouldn't have just sat on those 2 guys if they were running too slow. that was your big mistake.

Four mile tempos at 5:20-5:30 to build toughness and pace sense and it will be in the cards.

without tapering that sounds like an all out effort for a 33:00 10k guy.

sundown wrote:

Four mile tempos at 5:20-5:30 to build toughness and pace sense and it will be in the cards.

I wouldn't have been able to do those as tempos when I was in sub 33 shape, but that's just me.

Update #2:

Last Saturday I ran a solo 15:56 5k in 20 mph winds. For comparison, I ran a 5k three weeks earlier in 16:27 also in 20 mph winds. I do not like to use weather as an excuse, but everyone on my team ran significantly slower than their PRs, and I was only 1 second slower than mine (15:55 indoor).

My splits for the race were: 5:08, 5:06, 5:08, (34).

I recognize this does not necessarily mean that I am in 15:30 shape, but I feel that I am definitely capable of better than 15:56, especially since I was in the lead the whole time and had to fight strong winds.

Knowing all this, can I break 33 minutes next Friday?