What would be a good TT to see what my 10K time traget should be?
and how many weeks away from the 10K race should I perform it?
Please refrain from saying "Run a 10K and you'll know what your 10K time is"
Thank You
What would be a good TT to see what my 10K time traget should be?
and how many weeks away from the 10K race should I perform it?
Please refrain from saying "Run a 10K and you'll know what your 10K time is"
Thank You
I used to run hard solo 3 mile-5K time trials two weeks before a 10K. It would be pretty close to my 10K pace, maybe a few seconds per mile slower than what I would ultimately run.
I always went by the 3/4's the distance of your race formula for time trials, if running solo. What you can run, per 1000m solo for 7500m you should be able to run the same pace on race day.
2-3 weeks before hand.
Also consider it a w/o and adjust your recov./training accordingly.
Thank you for your answers!!
No time trial, recovery is too hard. Do 4x2k @ goal pace, 3min rest.
A key work out for testing 10K potential is...
2 000 m + 2000 m + 1 500 m + 1 500 m + 1 000 m + 1 000 m + 500 m + 500 m.
The rest should be 60 sec between each rep. It's important not to stop your watch until the last rep is done. When you finish, remove 7 minutes of rest from you total work out time to get your "effective" 10K time.
Good luck!
5k race/TT
2 weeks out
Use the McMillan calculator to determine what the 10k equivalent is. Take 10-25 seconds off (total race time) to account for a peak, and make that your goal pace.
There are other ways other than a time trial to gage your fitness. Race a 3k. Run some 1000s. Progressive tempo, 10 mile hard run. But I wouldn't recommend a 10k time trial.
somebloke wrote:
No time trial, recovery is too hard. Do 4x2k @ goal pace, 3min rest.
If able to complete the whole session inside the pace, that should be the goal right?
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