What’s it look like?
Discuss
What’s it look like?
Discuss
Lots of suffering
talented: 50 mpw, possibly less
average: 100 mpw
below average, but can withstand volume: 200 mpw
females: 200 mpw & turtle soup
General guideline:
At least 100 miles per week
Once a week:
Either do a tempo run, longer intervals or a fartlek run
Two-three times a week do some shorter reps and/or hill sprints
Sample base phase week:
Mon easy double for a total of 15-20+ miles
Tues am 6-10 mile tempo run + 10 x 150m hill pm easy run
Wed same as Mon
Thurs am steady run with 8 x 3 min on/off or 5 x 5 min on/off + 8 x 200m pm easy run
Fri same as Mon
Sat am race or easy run with strides pm easy run
Sun am 90-120 minutes pm easy jog
Okay, will do.
Depends on the athlete. I never did it, but I came reasonably close (30:22) considering I only ran the event twice in college and once was in a race for position. I was able to get there on about 55 mpw and a steady diet of 5k paced work and tempo runs.
Guys I competed against in college who did it (I ran D3 in the early 90s,so there weren't a ton of them) mostly did it off of 100 mile weeks. I couldn't have handled their training volume, and I don't think they had the natural speed that I had (they ran under 30:00, but I had a faster 5000m time than most of them).
If I were training someone who had this as their goal, I'd be thinking 70-100 mpw with where they fall in that spectrum depending on their strengths as a runner. There would be a steady weekly diet of tempo efforts, about half of them as steady 20 minute efforts and he other half being cruise intervals with small rest breaks but more overall volume (but that ratio my change depending on the athlete). There would be a heavy emphasis on work at 5k pace during the main phase of the training cycle. There would be a fair amount of racing at the 3000m and 5000m distance, and sparing amounts of racing at the 10,000m distance - enough to learn the race, but not enough to grind he athlete down.
I did it. 29:51...On 55 mpw, one maxVO2-pace interval 20 x 400 , one threshold tempo 6-7 miles at 3:15 min/km and the easy steady aerobic work at 4 min/ km ( 6.30 mile pace). When I coach a runner with this goal he/she only needs around 40- 55 miles per week to reach the 30 min goal. There is only need for 5-6 sessions per week. - The Wizard -
Mon am 6 miles pm 12 miles
Tue am 12 x K pm 6 miles
Wed am 6 miles pm 8 miles
Thurs am 6 miles pm 12x400m + 4 x 800m
Fri am 6 miles pm 8 miles
Sat am 16+ mile long / 6 - 12 mile tempo
Sun am off/6 miles
Total: 90 - 100 miles
And that's why you only ran a 29:51 as opposed to a 28:06 10k like Wejo who basically ran low mileage like you in college with only a 30 min 10k. Than he put in the mileage and ran a 28:06 10k.
I did it two! 29:50 on 54 mpw. One maxi pad workout per week , 1.5 tempo workouts , and 21x400 with rest down to 119 heart rate . More work,more rest .
Now when I coach Kenyon they run 10 km in 24:37 on just 33.7 mpw . Many internalized results !
Majik!
I’d ignore the training and advice of the two posters who did it on less than 60 mpw.
The question was what does the training look like. Not what does the talent look like.
SUPERIOR CROTCH BS wrote:
I did it two! 29:50 on 54 mpw. One maxi pad workout per week , 1.5 tempo workouts , and 21x400 with rest down to 119 heart rate . More work,more rest .
Now when I coach Kenyon they run 10 km in 24:37 on just 33.7 mpw . Many internalized results !
Majik!
This is pure comedy gold, classic, I love it. Keep it coming.
I ran several times around 30:00 and trained with guys way faster. The mileage should be the right mileage for YOU not high or low just to say "I did X". Most important in my opinion is the quality work. You probably will have to be able to run at least something like 10 x 1k with 1-2' rest at ~3:00 and doing it under control bc in a race there are no rests. My workout to know I am ready before my best race was 8 x 1200 a bit slower then racepace in the beginning and a bit quick er at the end with 600 jog.
Going for this you work from two sides: Speed endurance to make race pace feeling easier, like 400s. And tempo runs or long intervals. I was a good marathoner and before my best 10k race I did a 13 mile tempo at 5:20ish feeling really easy.
Here mileage comes into play as you will not be able to work out at this level without a good fitness. Some will reach that by going 5:45s day in day out - I ran more easy but a bit longer. To each his own.
Smooves short tempo and 5k stuff is good. But the intensity always burned me out. I did better on 10-15k pace workouts and long "tempos" at MP or even slower or progression runs with very little fast stuff sprinkled in.
Pikachu
obvious troll responses. it’s impossible to go sub 30 minutes in the 10,000m without a lot of talent. if you’ve broken 30 minutes, your probably either run consistently and trained hard since being a little kid or have enough talent to compete nationally or beyond.
30 minute 10k is quite good, but it's not fast running.
you want to get the 1500 down to 350. that's first.
then you want to get used to 440 repeat miles, say 6 x with 5 min recovery.
do that a while till it's second nature.
regarding brojo 28 min 10k, what happens in college is that you follow the group and don't get the recovery.
brojo would have had the speed but was probably burnt,
lsd going at your own pace, you're recovering, and the speed is still there.
but the problem is that after the long slow distance, you start to adapt to that, and the speed goes in the rear view mirror,
and you're stuck.
that's the take from here.
Lols wrote:
Mon am 6 miles pm 12 miles
Tue am 12 x K pm 6 miles
Wed am 6 miles pm 8 miles
Thurs am 6 miles pm 12x400m + 4 x 800m
Fri am 6 miles pm 8 miles
Sat am 16+ mile long / 6 - 12 mile tempo
Sun am off/6 miles
Total: 90 - 100 miles
for the 10k, mileage does not have to be the 100 miles, you probably don't want less than 60 in any case.
basically you want 2 quality workouts per week, and the day off is a good idea,
to get the time you don't need the short stuff 400 m, but if you want to win races, the finish training is a must.
the proper training for the finish is, say for a bekele is repeat 800m, 63 or 64 and a 54. until that becomes second nature.
dial it back for your ability and the pace you want to finish.
the focus on the quality is to run at or under race pace, mile repeats hard up hill is a very good one.
another is the repeat miles with shortish recovery, but if you're not feeling it, no problem in increasing the recovery..
if you're on top of your game, sure make it hurt.
one long run of 18 miles easy or kicking asss if you are going good works.
it you're not going good, skip a quality day and just jog, and go get em on the next quality day.
kapish
Bekele literally ran just under 3:43 minutes under 30:00 when he ran the wr. 3:43 is the time that the wr for the mile is to put that into perspective. Of course he always was the greatest. Nobody will beat that.
These guys saying 100 mpw probably haven't broken 30. You have to be quite talented to break 30 on just 100 mpw. For anyone without elite potential, you are looking at 140-170 mpw min.
there was a great thread about this about 10 years ago. still one of letsrun's finer discussions:
Pikachu wrote:
I ran several times around 30:00 and trained with guys way faster. The mileage should be the right mileage for YOU not high or low just to say "I did X". Most important in my opinion is the quality work. You probably will have to be able to run at least something like 10 x 1k with 1-2' rest at ~3:00 and doing it under control bc in a race there are no rests. My workout to know I am ready before my best race was 8 x 1200 a bit slower then racepace in the beginning and a bit quick er at the end with 600 jog.
10x 10k is my favorite session