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el criollo
RE: Sub 33 10K

SUPERIOR COACH JS wrote:


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!

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