| Outdoor10k |
| ||
|
I'm running an outdoor 10,000m race in 3 weeks. I did the following workout today: 6x1600m with 200m jog in 58-59sec. The first 5x were 4'53.x, the last rep I ran as a 2km to get the total volume to 10k of work, which I closed like a race, running 5'56 (3'40, 72, 65). I'm hoping to run somewhere between 30'40-31'00. Does this look like a good goal? Bit of background: I run a lot of mileage (many weeks 100-120 in the last 2 years). Better at longer distance - PRs 4'2x, 14'5x (this year indoors), 31'3x (last year), 1'10 HM (last year). Make a guess and I'll post some updates and then what I actually run. |
| xcplayer |
| ||
|
Were you looking relaxed? |
| Queton C. |
| ||
|
You have the ability it just needs to come together on race day. |
| depends on your training |
| ||
|
Depends on the rest of your training (tempos??). I think that tempo runs are the most important workout you can do for 10K+. When I first ran sub 31 10K I didn't do anything other than 200's faster than 4:55 pace. Last year I ran 5X1 mile slower (with longer, but faster recovery) and ran sub 31 and sub 1:08 half. So from this one workout I would say yes, but it really depends on how it felt, what else you are doing, etc, etc. |
| Outdoor10k |
| ||
|
I'm usually better at strength kind of workouts. I've done 8km tempos in 25'3x. I also did a 20M long run where I ran the last 6km in 19'00. I'm doing an 8km race/time trial in a week (2-weeks out from race), so I feel like that should be a good indicator. |
| id hopee so |
| ||
|
if you dont break 31 then there is something wrong with you. YOu have the base mileage and the w/o sounds pretty solid. The only thing holding you back could be your head. |
| OnPoint |
| ||
|
Update: I ran an 8km road race on Saturday in 24'30, running the last mile in 4'49. I felt I could have run another 4'55 had I not kicked in the last km, which would have put me around 30'40-50. I'm hoping for sub 30'40 if the day is good. The race is in 2 weeks. |
| Dennis Reynolds |
| ||
|
No, you blow boat people. |
| kang6789 |
| ||
|
Shut up TA |
| cornucopia |
| ||
|
yes u can |