Drop 10k time fast

JamesTheAmateur wrote:

So, I signed up for the Oiselle 10k months ago and today it was announced that Lauren Fleshman is pacing the 7 minute group and I want to run with her since it isn't like you get to run with a two time national champion every day. Right now I'm roughly in 49:30 shape and 7 minute pace is 43:30. Beyond being pulled along and racing adrenaline, is there any feasible way to shave down that much time in roughly a month?

What's with all the hobbyjogger threads lately? Springtime?

If you want to improve quickly, start a long time ago.

Probably the seasons, yeah. But I do wish I started years ago. Unfortunately I can't time travel, so that's not a useful suggestion

hang with her for the first 5k

She's married to a triathalete. You would be commuting adultery three times even if you're just lusting after her.

What's troubling of all is that you can't run faster than a seven minute mile pace for six miles. That's a real sin.

Worst sin of all is that you are posting on LRC and admitting you're a hobby jogger.

M.A.G.A.

Trump2020OP-the real one wrote:

She's married to a triathalete. You would be commuting adultery three times even if you're just lusting after her.

What's troubling of all is that you can't run faster than a seven minute mile pace for six miles. That's a real sin.

Worst sin of all is that you are posting on LRC and admitting you're a hobby jogger.

M.A.G.A.

Firstly, I don't lust after her since I'm happily married. Second, I know she's married to a triathlete but that is absolutely not related to any part of my original post. Third, yeah I'm slow as sh!t. I'm working on it.

But lastly, I don't know why I even bothered responding to someone that is clearly mentally handicapped. But good on you for figuring out the internet, little guy

plan B wrote:

hang with her for the first 5k

This is the correct answer.

I figured as much

It's alright man I'd be in the same boat, my 10k current capability is 7:20 pace (45:mid) lol, I'd be right with you, don't cry

If I went out on 21:45 that's about 1:30 over current 5k PR so that's fine, some room, but I think I'd wave goodbye around mile 4 marker hehe

JamesTheAmateur wrote:

Right now I'm roughly in 49:30 shape and 7 minute pace is 43:30. Beyond being pulled along and racing adrenaline, is there any feasible way to shave down that much time in roughly a month?

If you haven't been training seriously yet, or for not very long, I think you have a shot at knocking a minute per mile off your pace. Two workouts a week, plus a long run. Something like this, although these paces may be optimistic. Race-day magic will count for a lot.

Week 1 -- 3 x 1.5 miles at 8:00/mile (2 min recovery); 5 x 800m in 3:35 (4 min recovery); 9-mile long run

Week 2 -- 3 x 1.5 miles at 7:45/mile (2 min recovery); 6 x 800m in 3:25 (3:30 recovery); 10-mile long run

Week 3 -- 3 x 2 miles at 7:30/mile (2 min recovery); 3 x 1 mile in 6:45 (5:00 recovery); 11-mile long run

Week 4 -- Easy running, working in some strides and a few 1-minute repeats at 6:45/mile pace with complete recovery. No long run.