Need help, please!
Hey, TheEd, how are you doing? I'm a friend of MMS's, also from Brazil. Sorry for any grammar/spelling mistakes, by the way.
I was wondering if you could help me improve my 10k time and get a new PR.
I'm 33 yo, 5'8'', 167 lbs. I've been running for 3 years now and I've raced many 10k races (PR 47:59 two years ago) and 10 half-marathons (PR 1:46:08 last month). No marathons yet.
I usually run 4 times a week (TUE, WED, THU, SUN - terrible schedule, I know, but that's the only possible way right now): one interval session (usually 4 miles + warm up and cool down. 400s, 800s, 1k or 2k laps), one tempo run (usually 5-7 miles @ 8 min/mile), one long run (between 10 and 12.5 miles @ 8:10 - 8:24 min/mile) plus another running day. I usually don't run at "easy pace" and don't do crosstraining either.
My time goal is 47:00. It's just an arbitrary number, I know. But today I tried to run 10 km at this pace (7:31 min/mile or 4:42 min/km) to see if it was possible. I managed to keep that pace for only 7 km and then I had to stop and breath for 3-5 minutes. I ran the last 3 km in 04:58 [uphill], 04:48 and 04:46, for a total of 47:40 (plus that resting time).
Do you think 47:00 is feasible right now? I have a race in two weeks in perfect weather conditions and flat course. Today I really couldn't keep that 4:42 pace for the remaining 3 km. I was wondering if that would be possible in a race day.
I was wondering what's the best training program to get better at that distance. I read your programs, but the sub50 seems to be too slow for me and the sub45 is too fast! Should I concentrate on short intervals (400s, 800s), long intervals (1k, 1 mile, 2k) or mix both types? Increase my tempo run distance or just increase the speed? Can I keep running 10-12.5 miles on my long run (I really like those runs)?
Thanks a lot.