5 days ago
1445
21
Posted On: October 29th 2026, 07:55 am
My 10K is my weakest event. 27:59.
No target time yet, it just needs to get better.
The focus is critical speed: the fastest pace I can hold in a metabolic steady state. To lift it, I’m not sticking to one type of session:
1. Work just below it: longer controlled efforts
2. Work just above it: shorter efforts, a little bit faster
3. Long tempo days like today: 30km, 5k on, 1k off, 3:01 down to 2:55
Follow along. I’ll show you every session as I work on it.
No target time yet, it just needs to get better.
The focus is critical speed: the fastest pace I can hold in a metabolic steady state. To lift it, I’m not sticking to one type of session:
1. Work just below it: longer controlled efforts
2. Work just above it: shorter efforts, a little bit faster
3. Long tempo days like today: 30km, 5k on, 1k off, 3:01 down to 2:55
Follow along. I’ll show you every session as I work on it.
Comments (21)
3 days agowaverleypark
Gary Ayres wasn't too good over 10k yet he won five flags and two Norm Smiths
3 days agoenhanced_endurance
Great to hear you using CS @sethodonnell31 , not many runners using it . 🤓
5 days agosinkpisser67
Definitely your weakest event. 27:59 for a 10k is beginner speed. My grandma can run a 10k in around 13 minutes
5 days agoromanehamlin10
Bro if u just cut ur hair and got braces you’d be such a good looking dude pleasssseeee
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