I'm 10 days out from a key 10k race, which I also ran last year in 37:04.
Last night I ran a 3 x 2mile workout with a few friends who are at a similar fitness level. I wasn't tapered and rested but the workout was completed in pretty good conditions on a 400m track (8 laps).
2mile splits: 11:44, 11:50, 11:33 - quite inconsistent but I had a friend a few steps ahead on the third rep which helped push me speed up.
What time do you think this workout indicates at the upcoming 10k?
What was the rest? If it was just 400 jog, I would say you should run mid 36s on race day.
Do report back post-race!
Standing recovery of 2:30, maybe a brisk walk at best to keep on the move but no recovery jog.
Average pace of the reps if held for 10k equals 36:25, I'd be happy enough with that. Workouts don't always translate to races though.
That's a pretty decent amount of rest. Plus, it sounds like you were straining towards the end there. My guess is you just barely dip under 37:00. Keep me posted though.
Ran the 10k this morning in 36:10, very pleased with that.
This is a really good indicator workout for a 10k, the workout was a few seconds per mile slower than my race but I tapered for the race. Hope this helps others looking for a 10k benchmark workout.
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