Where is the article on reaching a 10k pr, I can’t find it?
Has anyone tried it, any feedback?
That was a great article
The info in the article was pretty straight forward. If you want to run faster in races, spend more time in training running faster!
Fleck
Tom, there you go. Fleck just summarized it ! It was a great article. I think in one sentence, it was something like this: run many times a week. Run at race pace for a number of runs, rest, and repeat 
Dev,
I think what may be confusing people is the simplicity of it all!
Fleck
Man, you would not want to tell people to just run, put one step in front of another, put them in front of one another fast at race pace several times a week, rest, stretch and repeat. How the F*** do you put that in an excel spreadsheet and sell it for $400 per month !!! :-).
The best advice my high school track coach gave me > 20 years ago about anything in life, is that if you want to do well at it, then practice it every day, whether it is playing the flute, running a sub 2 min 800, or building your retirement portfolio :-). Sadly, I have not taken his advice, but I try
I recall reading an article a few years ago about one of the top kenyan runners at the time and his attemp to break the world record for 10K on the track. His key training session was 25 X 400m at world record pace( 62 - 63 sec/400m) where over the course of 2 months he gradually reduced the recovery time between each 400m repeat to next to nothing. The last few sessions, were essentially a dress-rehersal, tempo effort, to the rigours of the actual 10K record attemp. He went on to break the world record.
I know that it can be problematic to take the training of top athletes and then directly apply it to rec athletes, but their are some very powerful and strong lessons to be learned from the above.
Fleck
if you want to do well at it, then practice it every day
I took that advice, now I’m injured and can’t ride the bike which is why I’m looking around at 10k running races!
dev, notice he was a track coach not a triathlon coach. big difference between training for one sport and training for three, don’t you agree? but the message, especially for a high schooler, is a good one.
Fleck, actually when I broke 34 min for 10 K (years ago), my key workout (which is I did 3 times) was exactly that: 25x400 at 10K race pace (81 seconds for me vs 61 for world record holders) with 200 m jog recovery. I figured that if I wanted to run 10K at race pace, I had to do 10K at race pace in training, split up into smaller chunks :-). This workout is actually a lot of fun, but you really have to gradually build up to it.
Sadly, I am unable to run even 5x400 at that pace anymore as a result of age and cumulative injuries :-)…but it worked
I used to do 2k easy, 10 x 400 at 68s or as close as I could get, 2k easy. Probably wasn’t the best way to train, but boy was it fun going that fast…
Of course on Sundays I was doing 25+ miles in 4-5 hours too…