I'm currently a 33:30 10k runner, but think I can run a 33 10k now. I do around 50 mile a week. What sort of mileage and sessions do people do to run between 32-32:30?
I'm currently a 33:30 10k runner, but think I can run a 33 10k now. I do around 50 mile a week. What sort of mileage and sessions do people do to run between 32-32:30?
50 is pretty damn low, I'd say 70-80 would be much better but I am not sure what kind of runner you are.
Gradually increase mileage to around 75-80 mpw to include some fartlek,intervals,tempo and long run.
This will build speed, strength and stamina - all vital for improved times- be patient and stick at it!
Good luck with your target goal!
a bit of a jogger really ;) as my mileage and times suggest. I am looking to improve and I'm going to increase my mileage in the fall.
i maxed at 70 a year ago when i ran 32 flat. now i run 80 and ran 30:30 a month ago. more miles help a lot, tempos, and core
I was thinking of hitting 80 mpw and seeing how that goes. Then maybe the year after increase again. I just want to be careful not to overtrain. I'm 20 aswell, i thought i'd mention.
At 20 this will be no problem. You just need to decide where you want to be in running and put it into practice- only hard work and dedication will see you bring home the medals of success- make a stronger effort and make some tough decisions- are you up for it or not- jogger!
14 weeks of around 55 miles/week average. Recovery weeks every 3rd or 4th week. Memorable workouts include... (brackets indicate goal time, intervals usually ended up being a bit quicker)
10x1000m @ 3:09 (10km pace) with 0:50 recovery.
8x800m @ 2:19 (3km pace) with 2:30 recovery.
4 sets of 5x400m @ 68.8 (3km pace) with 100m jog recovery in between the intervals and 400m between sets.
8x1000m @ 2:59 (5km pace) with 3:00 recovery.
2x1000m @ 3:01 (5km pace) then 5km tempo @ 3:16 (tempo pace) then 2x1000m @ 2:59 (5km pace) 2:00 in between everything.
P.S. I went 32:10 on it so those workout would indicate you to be in around 32:10 shape.
I just ran 32 flat this year. I think I could have done better, if little injuries hadn't gotten in the way. My base training was 70-80 miles a week, but hadn't been over 62 for the 2 months leading up to the race. As far as workouts go, I agree with Canadian Kid. Those sound pretty accurate.
Thanks a lot Canadian Kid, i don't think I'm too far of them sort of sessions so I'm confident I can run a low 32. Thanks for the help.