So basically, I'm racing in a few weeks, a 10K race, my plan is going under 40minutes for the first time, my 5K PB is 18:12. I was planning running a 5K race the weekend before, so I get an Idea of where I am, and what sort of time I could predict for my 10K...
Any thoughts? Are there any other tests I could do?
Thank You
I'd do it 2 or 3 weeks before if you can. It's only a 5k so it won't leave you too tired to race the next week or anything, but I'd prefer doing it 2 or 3 weeks out for 2 reasons:
1: A 5k race is a pretty good workout. I think it would be better to reap of the benefits of this workout before the race you're peaking for (~2 weeks or so).
2: If it's only a week before, you might get used to your 5k pace and start your 10k too fast. Instead do something like 3-4 miles at your 10k pace (or some 1k-3k repeats if you want). You're not going to gain any fitness a week before your race, but you can practice running your race pace (both from a mental standpoint and from a muscle-memory standpoint. Also, if you do a 5k time trial a week or 2 before this workout, it will give you a pretty good idea of how fast to run it.
This seems like a good plan. Other tests include 3X2 miles at goal pace and I like 4 miles continuous, which shouldn't be all that hard. However, you are familiar with 5k having done it and done it pretty well. It will give you a good feel for where you are and a week is just enough time.
3x2 miles at 10k race pace with half-mile recovery jogs is a very good test (google McMillan best 10k workout). This can be a tough workout to recover from if you haven't attempted something similar lately.
The 5k race would probably be a good indicator but make sure that is the last hard workout before the 10k race. Maybe do some gentle strides throughout the week to stay loose. About 4 days before the race I like to run 6 or 7 miles easy and then at the end run 1/2 mile at 10k race pace, 1/4 mile at 5k race pace, and 1/8 mile at 1 mile race pace with plenty of recovery between them.