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Sub 29mins and 30min Training Programs

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Old 14-04-2011, 05:56 AM   #1
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Join Date: Apr 2011
Sub 29mins and 30min Training Programs


I am currently a 35mins runner for 10km, and stumbled across your site, looking to improve, so i am going to give your sub 35 program a go - looks great.

Having looked over all your programs, what i am most interested in in seeing the progression from the 31mins down to the 29mins and how this is all possible. I am assuming it is all progression, but the nuts and bolts of the main sessions appears similar. Can you explain a little moreand provide examples of the programs.

many thanks - Jarrod
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Old 14-04-2011, 06:31 AM   #2
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Join Date: Dec 2007
Hi Jarrod and welcome to the forums

there is not a great deal of difference in the framework of the program but one of the most important things that must be noted is that the athlete needs to be able to absorb the workload

so for the sub 30 minute 10k runner, their sessions for 2k would start at 2.55 per k to give you 5.50 for the 2k (this would also depend on the 4k time-trial they ran)

also of note, is that the athletes developed to be able to do the workload which comes with progress.

most of the sub 35 minute 10km runners developed to where they were doing supplementary runs in the morning, 4 times per week

the sub 29 minute 10k runners I coached, used to do their 2k session at 2.50 per k for a 5.40. They did the quality sessions under guidance every Tuesday and Thursday evening (with the whole squad - each training at their given pace).

the 33 minute 10k runner also did the am runs

So if you were to try out the programs they are progressive

if you read on the forums you will note for instance DaveM40 has been through a number of variations however he does not have the time for am runs, so we need to make the most of the time available.

The major secret is to get the most out of less and to increase the workload in a manner where it slots into your everyday routine

all the athletes I coached in the past, worked a full time day

I hope this helps for starters

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