i want to break 31 in the 10k on the track. and i’m in decent shape what kinda workouts do i need to do to prove i’m in sub 31 shape
i want to break 31 in the 10k on the track. and i’m in decent shape what kinda workouts do i need to do to prove i’m in sub 31 shape
10 x 1000m @ 10k pace, 1 min rest
20 x 400m @ 10k pace, 100m rest
Lydiard Cerutty wrote:
20 x 400m @ 10k pace, 100m rest
That one sounds fairly easy. Are you sure it's not 5k pace?
ChooChoo wrote:
Lydiard Cerutty wrote:
20 x 400m @ 10k pace, 100m rest
That one sounds fairly easy. Are you sure it's not 5k pace?
not every workout needs to be hard. You aren't going to be running 8000 meters at 5k pace in a race.
3 x 3k @ 10k pace, 400m easy
Run 10k in 30.59... you're welcome
2x5000 @15:29 100m jogging rest
Runningman99635 wrote:
i want to break 31 in the 10k on the track. and i’m in decent shape what kinda workouts do i need to do to prove i’m in sub 31 shape
Let's start with vital statistics, such as PB, usual time for 10k, height, weight, current workouts, MPW, as "decent shape" is subjective. Someone 5' 4" and 175 lbs. could be in "decent shape" (i.e. muscular, healthy BMI, etc.), but may be unlikely to go sub-31.
The intervals at 10k pace, especially the longer intervals, is sound advice. Get accustomed to the pace/duration in training.
Good luck, mon...
Mon AM 4 miles easy PM 2 miles easy, 10x hill reps 2 miles easy
Tues AM 4 miles easy PM 7 miles easy
Wed AM 4 miles easy PM 2 miles easy, 3 miles @ 10k pace, 2 miles easy
Thurs AM 4 miles easy PM 7 miles easy
Fri PM 10 miles easy
Sat 8x1k @ 5k pace w/ 1 minute rest
Sun 12 miles easy
Ran 30:59 for 10k
What kind of 5k PR do I need to have to break 31?
Runningman99635 wrote:
What kind of 5k PR do I need to have to break 31?
14:45ish
Without any background people ask for workouts. It’s comical.
So I’m going to add that I want to break 30 minutes for the 10,000 on the track. Therefore...I’m a better all around person than you are.
hgjhvkjbkn wrote:
Runningman99635 wrote:
What kind of 5k PR do I need to have to break 31?
14:45ish
No ….. you "only" have to run just sub 15 min. Around 14.55-14.59. I mean if you follow your exact training paces of course ….
Magic summer wind
Kvothe wrote:
ChooChoo wrote:
That one sounds fairly easy. Are you sure it's not 5k pace?
not every workout needs to be hard. You aren't going to be running 8000 meters at 5k pace in a race.
I tell you something "different". NO workout have to be "hard"! Just need to be individual perfect controlled.
And the runner needs the 5 k pace in training to develop a better maxVO2-pace and that way have a marginal up to the 10 k race pace. And instead of the suggested 10 x 1000m at 10 k pace a better workout is a LT interval at f.ex 10-12 x 1200m at LT-pace. Individual best recovery is down to 120 beats/min or roughly 60% of max heartrate. The runner that wants my expert coaching can contact me at
magic@coachjs.seSUPERIOR COACH JS wrote:
Kvothe wrote:
not every workout needs to be hard. You aren't going to be running 8000 meters at 5k pace in a race.
I tell you something "different". NO workout have to be "hard"! Just need to be individual perfect controlled.
And the runner needs the 5 k pace in training to develop a better maxVO2-pace and that way have a marginal up to the 10 k race pace. And instead of the suggested 10 x 1000m at 10 k pace a better workout is a LT interval at f.ex 10-12 x 1200m at LT-pace. Individual best recovery is down to 120 beats/min or roughly 60% of max heartrate. The runner that wants my expert coaching can contact me at
magic@coachjs.se
What do you think of Michael Musyoki training? Of running a hour a day at a steady pace and once a week do 20 x 400m and a race. I was thinking of training like this, and adding a LT workout, if I'm not doing a race that week.
ChooChoo wrote:
Lydiard Cerutty wrote:
20 x 400m @ 10k pace, 100m rest
That one sounds fairly easy. Are you sure it's not 5k pace?
In fact he is pretty much clueless.... usually that type of workout is done close to 3k effort (and 100m JOG)....