Sub 33/31 min 10k

[TheEd]

Hi CanRunr

good to see you feeling grand again

Good luck with the race

TheEd

[CanRunr]

Hi again. I ran my race., but unfortunately missed my time goal a little. I was aiming for sub 32 min, but ran a 32:30 instead. I'm happy with the race though, running very even splits of 16:15. This was a PB, so can't complain about that either. The race was very competitive; never a better place to do well.
Now I'm looking to do some resting for the next week (also because I'm leaving town, traveling some). I'd like to following your off training period program during that time. After that, I'm going to try adding more weights during the summer and improve my speed, which may be lagging behind my endurance at this point. (Would doing weights during an off-period be advisable?)

Thank you for all the advice over this period, which began in March (seems like a long time ago now). I'm still really interested in racing this summer, but they will likely be 5000m and 3000m races. I'll see if any 10k on track are available, but short stuff is in my hopes for July, August. Cheers, and thanks again. I'll send an update when I know more.

[TheEd]

CanRunr, you are certainly an interesting runner and I believe you have a strong future as a runner

the mere fact that 16:15 was a PB for 5km shows that there is a great deal to work with and I am certainly willing and able to provide advice in an attempt for you to improve and realise your ability

Consider the Rest period and then the Build up and if 3000 and 5000m racing is your aim then we shall reconstruct the 10k program to achieve the 3000/5000m racing results

this is indeed very achievable as you are more or less used to the cycle nature of the program

3 athletes, 2 training on the 10k schedule and 1 on a revamped 10k schedule, all ran around 8:06 for 3000m on the format, the latter achieved a 8:38 3000m steeplechase PB, so the framework is there.

obviously the athletes were at a higher level however I mention this to show what has been achieved

Enjoy your break and the build-up

TheEd
ps.. when coming to weight/strength work, avoid leg strengthening on quality days and long run days .. hope this helps