10k prediction

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  • 10k

    Anonymous Poster

    7 years ago 02/24/2017 8:18am EST

    Please help me predict my 10k pace for a race coming up. I have done the following workouts over the past few weeks.

    These are track except the 5 x 1 mile.

    Mileage was around 75,80,80 over those 3 weeks

    3 x 2 mile with 3:30 jog (10:26, 10:28,10:26

    8 x 1km with (2:00 jog) 3:08,307,3:08,3:09,3:08,3:09,3:07,3:05

    1 x 1 mile (3:00 min) @ 4:49, plus 10 x 400 @70-71 with 200 jog

    5 x 1 mile (2'min jog) trail 5:15, 5:20, 5:10 ,5:21, 5:10 (depending on terrain wind)

    1 x 3k (3'min jog) 9:33, 2 x 2k (2:30 jog) 6:17,6:20, 2 x 1k (2:00 jog) 3:06, 3:05

  • registered

    Silky Johnson

    Member since 08/12/2009.

    429 posts. Last post 3 months ago.
    7 years ago 02/24/2017 8:22am EST
    re: 10k

    32:30 give or take a bit.

  • Smoove

    Anonymous Poster

    7 years ago 02/24/2017 8:45am EST
    re: 10k

    These threads are always almost useless because no one knows what your intended goals were for the workouts and no one knows what your perceived effort was.

    Yet, I still get sucked into them, especially when the OP demonstrates some talent as is the case here.

    I am going to go with 32:00-32:10, but admit it is just a shot in the dark.

    My thought process is that the 8 x 1k workout is frequently done at around 5k pace. You did a fairly high volume (it wouldn't be unusual to see 5 or 6 intervals for many runners), but that is consistent with your overall training volume. So let's call that indicative of 15:40 shape, which is the equivalent of 32:30. I am going to give you bumps for the high volume of overall training volume and the long intervals (which should pay off for the 10k).

  • 11k

    Anonymous Poster

    7 years ago 02/24/2017 9:23am EST
    re: 10k

    26:11:9654

  • exD1runner

    Anonymous Poster

    7 years ago 02/24/2017 2:17pm EST
    re: 10k

    You sound pretty similar in workout times to me before I ran a couple 10ks my senior year.

    Ultimately don't get caught up in times & trying to calculate things in advance. Trust your training. You have some solid workouts under your belt.

    I'll ballpark 32:30-33:15

  • fastrunn31

    Anonymous Poster

    7 years ago 02/24/2017 3:50pm EST
    re: exD1runner

    Yeah I am thinking 32-34 based on your previous performance

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