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737 Views 8 Replies Latest reply: May 19, 2014 5:36 PM by lenzlaw
goblin329 Rookie 4 posts since
May 18, 2014
Currently Being Moderated

May 18, 2014 8:48 AM

How do I train to run 3k under 10 min?

I need advice on training for 3k under 10 min, please. Is there some kind of programs or some specific type of runs I should do to get there? Right now I train for 50min 10k. And I can run 3k in about 16 min. I want to run 3k under 10 min. How do I do that? Where do I begin? Also how much time do you think I would need to reach that goal?

  • shipo Legend 496 posts since
    Aug 9, 2013
    Currently Being Moderated
    1. May 18, 2014 9:33 AM (in response to goblin329)
    Re: How do I train to run 3k under 10 min?

    How old are you, how tall are you, how much do you weigh, and what do your current workouts look like?

     

    As a general rule, running 3K in 10 minutes or less (roughly a 5:21 per mile pace) is not an easy task for any but the most fit athletes, and if you're running a 50 minute 10K you've got a long long way to go to.





    Fat old man PRs:

    • 1-mile (point to point, gravity assist): 5:50
    • 2-mile: 13:49
    • 5K (gravity assist last mile): 21:31
    • 5-Mile: 37:24
    • 10K (first 10K of my Half Marathon): 48:16
    • 10-Mile (first 10 miles of my Half Marathon): 1:17:40
    • Half Marathon: 1:42:13
  • shipo Legend 496 posts since
    Aug 9, 2013
    Currently Being Moderated
    3. May 18, 2014 12:17 PM (in response to goblin329)
    How do I train to run 3k under 10 min?

    Well, you're certainly young enough; if you put in the effort you *might* actually get down to a 10 minute 3K.

     

    Based upon your recent post, are you saying you're working a program to get you to a 50 minute 10K, or are you saying you can already run a 50 minute 10K?

     

    If you are already running a 10K at roughly an 8:00 per mile pace, then you will probably need a good year and at least 2,000 miles of fairly intensive training to get down to a 10 minute 3K; if you've not yet achieved the 8:00 pace, then it may take you more like 18 months and 3,000 miles to get you to your goal, and even then it may prove elusive.

     

    The thing is, running a 3K at a 5:20 pace requires a fairly stout biomechanical infrastructure to avoid injury, and said infrastructure cannot be built overnight without causing injury in the process.  Keep in mind that your muscular and cardio-vascular systems develop at a faster pace than do your bones, tendons, ligaments, and joints, and those latter systems require months or years to develop.





    Fat old man PRs:

    • 1-mile (point to point, gravity assist): 5:50
    • 2-mile: 13:49
    • 5K (gravity assist last mile): 21:31
    • 5-Mile: 37:24
    • 10K (first 10K of my Half Marathon): 48:16
    • 10-Mile (first 10 miles of my Half Marathon): 1:17:40
    • Half Marathon: 1:42:13
  • shipo Legend 496 posts since
    Aug 9, 2013
    Currently Being Moderated
    5. May 18, 2014 10:33 PM (in response to goblin329)
    How do I train to run 3k under 10 min?

    Were it that I was coaching you, I'd recommend you start by gradually ramping your mileage up to into the 40-50 miles per week range, and once there, do that for at least six months.  With at least a thousand miles of nice easy paced running under your belt, start working speed drills into the mix, still keeping your mileage up to at least 40 miles per week.  By this time next year you will have significantly lowered your 10K time and you should have a pretty good idea if a 10 minute 3K will be even remotely possible.

     

     

    Keep in mind, there are many people in this world that no matter what they do for training will never be able to sustain a 5:20 per mile pace for a single mile much less for 1.86 miles (a 3K).





    Fat old man PRs:

    • 1-mile (point to point, gravity assist): 5:50
    • 2-mile: 13:49
    • 5K (gravity assist last mile): 21:31
    • 5-Mile: 37:24
    • 10K (first 10K of my Half Marathon): 48:16
    • 10-Mile (first 10 miles of my Half Marathon): 1:17:40
    • Half Marathon: 1:42:13
  • shipo Legend 496 posts since
    Aug 9, 2013
    Currently Being Moderated
    7. May 19, 2014 6:11 AM (in response to goblin329)
    How do I train to run 3k under 10 min?

    Speed drills are not necessarily sprinting, and in fact, most speed drills have nothing to do with sprinting at all.

     

    At this point I don't think speed drills will gain you much, and may well lead to injury; like I wrote before, were it that I was coaching you, I would strongly recommend you spend an easy six months running forty to fifty miles per week at an easy to moderate pace so that you can build your biomechanical infrastructure up to the point where speed drills won't get you hurt.

     

    Once your base has been built, then, and *only then* should you consider adding initially only one speed drill to your weekly routine.  By next spring bumping the frequency of speed drills to two days a week would be beneficial.

     

    Speed drills:

    • Intervals
    • Repeats
    • Hill Repeats
    • Fartleks
    • Ladder Drills
    • Tempo Runs




    Fat old man PRs:

    • 1-mile (point to point, gravity assist): 5:50
    • 2-mile: 13:49
    • 5K (gravity assist last mile): 21:31
    • 5-Mile: 37:24
    • 10K (first 10K of my Half Marathon): 48:16
    • 10-Mile (first 10 miles of my Half Marathon): 1:17:40
    • Half Marathon: 1:42:13
  • lenzlaw Community Moderator 10,413 posts since
    Jan 18, 2008
    Currently Being Moderated
    8. May 19, 2014 5:36 PM (in response to goblin329)
    How do I train to run 3k under 10 min?

    Though there are a couple people here who could help you (to a greater or lesser extent), what you really need to do is find a coach.  You could check with a local running club or your local running shoe store to help you find one.  You might be able to put together a training plan yourself, with occasional input here.  But you would be better off with a local, in-person coach.





    Len

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