Sub 33 10K

fixxxer wrote:

Tail end of last year I ran a 16.05 5K, and 33.30 10K.

I focused on a marathon at the start of this year, and now I want to get back to working on 10K speed.

I would love to run sub 33 for 10K. I've entered a good fast one mid September.

I was just looking for some feedback on:

1. Is sub 33 a stretch too far?

2. Best way to structure my sessions, e.g. a session of short reps (1 or 2 mins), and another session of longer reps (miles/2 miles), or do I need a tempo in there? Is 3 sessions in a week too much?

Thanks!

You clearly already know what's been working to get to 16:05/33:30. I ran 16:15 this spring & am going to target 33:30 at a fall 10k. I think 3 sessions a week will lead to burnout. I would stick to two but throw in 6-10 x strides or hills once or twice a week at the end of easy days. I would alternate a tempo and a longer rep workout each week to go along with something shorter/faster. The tempo can even be a part of the long run as half marathon/marathon type work.

Cycles of something like:

200s/400s/600s/800s (track, road, fartlek) + 3 x 2 miles (3,2,1, 2 x 2 + 2 x 1, 6 x 1, 10 x 1km)

8 x 1km (ladders, 4 x mile) + 6-10 miles @ half marathon to marathon as a part of your long run

I would keep a decent long run (15-ish) and keep a medium long run (12-13) in there. Easy miles and maybe easy doubles. You don't have to complicate things too much. The times will come. Work on your weaknesses though. I always nailed the strength/half marathon stuff and my 5k didn't move for a couple years. I got a pretty good PR after a couple months of 1500-3k type workouts.

Found Ritz's old training logs to be pretty insightful:

fixxxer wrote:

Tail end of last year I ran a 16.05 5K, and 33.30 10K.

I focused on a marathon at the start of this year, and now I want to get back to working on 10K speed.

I would love to run sub 33 for 10K. I've entered a good fast one mid September.

I was just looking for some feedback on:

1. Is sub 33 a stretch too far?

2. Best way to structure my sessions, e.g. a session of short reps (1 or 2 mins), and another session of longer reps (miles/2 miles), or do I need a tempo in there? Is 3 sessions in a week too much?

Thanks!

I give you for free the program that will guarantee you will break 33. Please enjoy! ))

M 6-8 miles at 7:00 mile pace

T 12-20 X 400m at 74-75 sec , recovery= wait easy walking back to 120 beats/ min heartrate.

W 6-8 miles at 7:00

Th 6-8 miles at 7:00

F LT- intervals to a total of 6- 8 miles at 5:30 mile pace , rec= same as Tuesday

Sa 10-12 miles at 7:00

S Day off ( do something else that you like to do than training)

A total of 49 mpw at most Good luck!

- Magic coaching-

Wow! Pretty similar to what I was doing back in '79-81 and my 10k times were in the mid to low 30:xx to high 29:xx's. I guess some good things never change! Thanks!