10K Indicator Workout

Seems like you're in great shape. I'm not sure an exact number, How does this workout compare to workouts you were doing when you were healthy and racing?

Last race was regionals, 8K in about 26:40 on a muddy hilly course. PR in the season was 3 weeks prior to regionals, 8K in 26:10. This workout is something I could have done fairly easy, here's something similar from the same time (also on the track).

15:00 warmup at 6:48/mi

10 x 100m strides avg 14.8 (jog back + 10s)

10 x 1000m (3:15-15-14-13-15-12-10-07-05-00)

200m jog recovery (58, 59, 59, 60, 56, 55, 58, 59, 56)

10 x 100m strides avg 13.9 (60s rest)

20:00 cooldown at 6:53/mi

Everything was faster, and my avg HR was 161 for this workout last time peaking at 175 for reps 8 and 10. My mileage was similar around this time, 60 miles per week + 15 miles of aquajogging.

This time around it's just 60 miles per week, I've dropped the cross-training entirely (got bored af after 7 months or so of it).

How hard was the workout? I’ll say you could be capable of sub 32 but at least good for 32:30.

5k - 15:30

10k - 32:20

It’s all dependent on what else you’ve done in training, but those seem decently realistic. Could be +/- 20 seconds for either distance.

Commonality wrote:

5k - 15:30

10k - 32:20

It’s all dependent on what else you’ve done in training, but those seem decently realistic. Could be +/- 20 seconds for either distance.

These seem about right. Plus or minus...