So, I am in europe preparing for my first race after quarantine. It is a 10k on track and I wonder if I am in shape to run around 32 flat.
My recent workouts:
5k tempo in 16:50 + 2×mile - 4:44,4:43/ 3min.
4×1200m around 3:40/ 2min. + 6×300m around 48s/ 1min.
8k tempo in 26:15
6×1k avg. 2:58 /2,5min.
Ran a 3k indoors in 8:58, but I think I am in 8:50 shape right now.
32:xx I would say. I don’t think sub 32
Your 3k is there, but I think it comes down to endurance. The 5k tempo with the the two 4:45 miles is a good workout. Your 8kntemponis good too. What are your longs runs like right now?
sub 33 yes, sub 32 not yet.
Your workouts are significantly better than your 3k PRs. If your tempos are actually tempos and not just low-grade race efforts then a 30-high/31-low should be in the cards. A 26:15 tempo would suggest your vLT is around 5:15/mile. You're doing workouts like a 8:30 3k/31:00 10k guy. As long as you haven't been faster-is-better-ing all your workouts then a sub-32 is totally possible.
Common Man wrote:
Your 3k is there, but I think it comes down to endurance. The 5k tempo with the the two 4:45 miles is a good workout. Your 8kntemponis good too. What are your longs runs like right now?
Hilly 20k each week at around 6:20-7:00 pace.
[3.1]Miles Davis wrote:
Your workouts are significantly better than your 3k PRs. If your tempos are actually tempos and not just low-grade race efforts then a 30-high/31-low should be in the cards. A 26:15 tempo would suggest your vLT is around 5:15/mile. You're doing workouts like a 8:30 3k/31:00 10k guy. As long as you haven't been faster-is-better-ing all your workouts then a sub-32 is totally possible.
+1
As long as the overall volume is there, and the 8k was really at threshold effort, 31:45
8k tempo on track or otherwise? I ran 31:45 as a PB and a 26:15 8k would have been past tempo pace.
not necessarily wrote:
8k tempo on track or otherwise? I ran 31:45 as a PB and a 26:15 8k would have been past tempo pace.
We must have a different definition of tempo. If he can comfortably cruise 5:15 pace, seems like 5:08 pace for an extra 1.2 should be doable.
If you aren't Jamin, didn't feel beaten down for the 8k tempo and is running decent mileage, then 31:40 at least.
George213 wrote:
If you aren't Jamin, didn't feel beaten down for the 8k tempo and is running decent mileage, then 31:40 at least.
Thinking this as well. The 3k is there. The 8k tempo looks good if it was a true tempo. I really like 2 miles in the 4:40s after the 5k tempo.
I think you're ready for sub-32:00.