10k workout analyse/ prediction

Training Advice/Discussion 5k/10k

8 years ago 08/27/2015 11:15am EDT

So i just did 4 x 1 mile with 90 seconds rest. Just to provide some context it was on road, hot (30 degrees middle of afternoon) and im currently in a big training block averaging 55 miles per week (i know that is nothing for some on here but i do a lot of swimming and biking too). I also did 3 x 2 miles at 5.55 pace (perceived half marathon pace) 48hours before and felt reasonable.

The splits were;

Mile 1: 5.24 (felt strong, certainly not puffing at end)

Mile 2: 5.24 (felt good, pushed last 400 to get split)

Mile 3: 5.33 (starting to think fxxx the last one will hurt

Mile 4: 5.42 (wheels fell off, sucked it up and hung on as best i could)

Anyway, i have done low 35 in past for 10k and want to get 34 in a race in 3 weeks time which takes place at 9 in the morning, any advice on where to go from hère. Am i that far away? Obviously i went too quick with the first couple of mile repeats, i reckon if id have gone 5.35 i could have held it for 4 or 5.

Any thoughts would be very well received!

8 years ago 08/27/2015 11:20am EDT

re: Néed coaching

Heat may have affected you, but how long is your long run? You need to build endurance. Try to work in some 10k tempos even tempos up to 8 miles. They don't have to be crazy, they could be around 6 min pace. You should work on building throughout your workouts instead of starting hard and dying. You aren't too far off I don't think from a sub 35.

8 years ago 08/27/2015 11:20am EDT

re: Néed coaching

8 years ago 08/27/2015 2:37pm EDT

re: br0ski

Long run is between 12 - 15, but i havent really been picking up the pace its done at a pretty easy pace. Thanks for your input, 8 mile tempos and maybe some progression long runs i agree.

8 years ago 08/27/2015 3:43pm EDT

re: OP

Yeah long run distance is fine. I just think your workouts look like you are focusing on 5k. If your focus is 10k-half marathon, you need to try some longer sustained efforts. For this workout your hard efforts totaled 22 min. You just need some longer stuff for endurance.

8 years ago 08/28/2015 1:32pm EDT

re: Néed coaching

34.45 - providing you dont go out at 5k pace like in this work out.

8 years ago 08/28/2015 1:45pm EDT

re: Néed coaching

I think you can break 35. 90sec isn't much rest for mile repeats IMHO. and you probably couldve done 4xmile at 5:30, not as slow as 5;35 like you said.

I'll call 34:42, provided you're well rested and yada yada. Why did you only rest one day between this and the 3x2mi?

8 years ago 08/29/2015 3:35am EDT

re: Néed coaching

I know one days rest between my 2 workouts of the week isnt ideal, however due to time availability i just have to get them in when possible. Next week ill replace the cruise interval session with a longer 8 mile tempo - 6-6.10 pace and do 5 x 1 mile on say 2 mins rest but go out 5.30-5.35 pace (10k pace). I still have 3 weeks before goal event so will get some race pace workouts in there before.

Thanks for your prediction. I due have a tuner race the week before the goal event. I was going to shoot for sub 36 (not a flat pb course), and then taper up for the following week.

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