Training to break 30:00 10,000 m 10km

Never ran consistent 100 mile weeks. Most of it was in the 60-80 range but I still squeaked under 30 minutes for 10K. Longest run was only about 12 miles but I did do a lot of 10 mile runs at a good pace (the term tempo runs didn't exist yet) and a lot of repeat 800's, 1200's, & miles.

mees94 wrote:

29:51 also for myself. I'd say I'm moderately talented...no more or less (run of the mill for sub30).

Typical periodized plan:

-10 weeks of 70-85mpw/1 workout per week off season

-Sessions: Long run fartleks, progressions, and the occasional 4-6mi continuous threshold

-60-70ish the 8 weeks in season with 2 workouts per week

-Sessions:

-10x1k @GP/~90s rest,

-12-14x800@GP,

-5x1k lactic (~3min rest @3k-5k fitness),

-4-6mi continuous thesholds,

-16x400@3k fitness/60s rest

-one or two typical mile type sessions for little anaerobic stimulus and to keep things interesting

-tapered down 50ish

This has more work than I would do at 10k pace, but I know reasonable people can reach different conclusions on the amount of work done at that pace. I would also do a little more short and fast work in the first phase, but again, reasonable people can reach different conclusions on that. Otherwise, I'm pretty much in full agreement with the general principles set forth in this post

Title

No,no,no! You are wrong. I did huge amount of mileage when up to age 26, the highest week 175 miles. After that started to run only 6 sessions per week and ran faster than ever. I nowadays know what the "problem" was that I didn`t run faster than 29:51, the lack off lactate threshold intervals faster than my usual 6-7 miles tempo at 3:15 min /km.

SUPERIOR COACH JS wrote:

No,no,no! You are wrong. I did huge amount of mileage when up to age 26, the highest week 175 miles. After that started to run only 6 sessions per week and ran faster than ever. I nowadays know what the "problem" was that I didn`t run faster than 29:51, the lack off lactate threshold intervals faster than my usual 6-7 miles tempo at 3:15 min /km.

GO AWAY.

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 *1k is my favorite session.

SUPERIOR COACH JS wrote:

No,no,no! You are wrong. I did huge amount of mileage when up to age 26, the highest week 175 miles. After that started to run only 6 sessions per week and ran faster than ever. I nowadays know what the "problem" was that I didn`t run faster than 29:51, the lack off lactate threshold intervals faster than my usual 6-7 miles tempo at 3:15 min /km.

Believes running intervals is why he ran so fast.

Also, he ran high mileage.

Billy Mays here wait there's more wrote:

SUPERIOR COACH JS wrote:

No,no,no! You are wrong. I did huge amount of mileage when up to age 26, the highest week 175 miles. After that started to run only 6 sessions per week and ran faster than ever. I nowadays know what the "problem" was that I didn`t run faster than 29:51, the lack off lactate threshold intervals faster than my usual 6-7 miles tempo at 3:15 min /km.

Believes running intervals is why he ran so fast.

Also, he ran high mileage.

Great individual running is not a result of only one component as for example

high mileage or enough mileage. It`s more the result of knowing how to put into effect the three most important factors for the result in a smart well balanced way.

Billy Mays here wait there's more wrote:

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

I did it by a hair, and this was basically my schedule. The only difference was I had HARD days as my hard days, and my off days were usually a failure. I'd have a good a.m. run, then fail in the afternoon. I'd do 10x100 when I was really hurting instead of slogging around for another hour. Basically hard all the time, long on the weekend. Race all the time. Skip a weekend of racing, catch a good weather day on a good course, bury yourself.

I ran 1:03 for the half marathon and 2:13 for the full but could only get down to 29:44 for 10,000m. But on the roads PR’d at 29:06.

Averaged 70-80 miles about 1/2 of which were threshold. This was early 90’s.

I did mine off 25 mpw :)

By racing on a Thursday

In all seriousness though, I needed about 60-70. I didn't have good leg speed (~52) but always had good 'efficiency' (i.e. my 3200/5k were better than my 1600 in HS).