How to run sub 29minutes for 10k

ask sean quigley

29min gives 2,54 at each kilometer. I have a pr at 28,19,03. I have also run 29,00 three times. My other pr is 1,55-3,47-7,54 and 13,34. Do these workouts: 30*200 at 33sec. Rec: 30sec. 10*600: 1,38. 1min break. 20*400 at 67. 1min rec. one real speed workout: 4*400 at 59sec. 4min rec. These are all mainly speed. 10*1000 at 2,50. 1min break. 5*2000 at 5,45. 2min rec. 3*3km at 8,45. 90sec break. And here is the key workouts: 5*1000m. 90sec break. Push real hard. Pace:2,47-49. 10*400 at 64-65. 1min. 3*5000 at 15,00. 3min break. Don`t push hard before you shall peak! What are your personal bests?

Start off as a 28 minute 10k runner and go to Stanford?

How can you be that fast and have no idea ?

Anyway, I'm quite a lot slower than you (4:48 mile/9:48 3k), but I'm also quite good at math, so I can crunch numbers. Here are a few hints. Note these are ballpark, not gospel. No-one can give you exact numbers, you've just got to find out yourself.

(1) 5k-10k tables: you probably want a sub 14 5k.

(2) so you should be able to do the decastella 5k workout in about 14:30 or so (alternate a brisk 200m float with a 65 second lap. Workout starts and finishes with a float for total of 5k. Reps should be exactly 65s, floats as fast as possible)

(3) another one is 4x1200 with 400m jog recovery (2:15 or so). Should be a couple of seconds per lap faster than 5k goal pace. So for you about 3:15 each rep.

doh! make that 14:10-14:20 on the decastella workout. You should get it down faster than 10k goal pace, but still some way off 5k goal (but closer to it than you'd expect)