got a 10k 6 weeks before my first marathon, my goal is 3:15 for the marathon so what do i need to run in the 10k??
got a 10k 6 weeks before my first marathon, my goal is 3:15 for the marathon so what do i need to run in the 10k??
You do this the wrong way around.
Run your 10k as fast as you can and find your realistic goal time for your first marathon with that.
Assuming you did Marathon training all along.
https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php
42:23 says this calculator
Agree with previous poster.
And it also depends a lot on your experience as a runner i ran 3:19 marathon and sub 40 10k 3 weeks later, but that was because i was only running for a year so i wasn't aerobically developed.
A lot of calculators say 42:15-42:30, but those usually overestimate people's abilities in the marathon. I'd say sub 41
In reality, probably close to 40 minutes unless you're doing all the requisite long runs.
I was a 800/1500 type but am an old man now. Coming from a shorter distance perspective, I'd want to be in sub 40 shape to run a 3:15, but I have friends that run around 39:30-40 that run 3:03-3:05
firstmarathon wrote:
got a 10k 6 weeks before my first marathon, my goal is 3:15 for the marathon so what do i need to run in the 10k??
You're supposed to do a half marathon 6 weeks before a marathon. The 10k tells nothing. I suspect you're not even traii g properly based on this. I predict a marathon dnf because you're basing your training on things that don't matter.
doping apologist wrote:
firstmarathon wrote:
got a 10k 6 weeks before my first marathon, my goal is 3:15 for the marathon so what do i need to run in the 10k??
You're supposed to do a half marathon 6 weeks before a marathon. The 10k tells nothing. I suspect you're not even traii g properly based on this. I predict a marathon dnf because you're basing your training on things that don't matter.
I agree a Half Marathon would be better.
Frank Shorter here wrote:
doping apologist wrote:
You're supposed to do a half marathon 6 weeks before a marathon. The 10k tells nothing. I suspect you're not even traii g properly based on this. I predict a marathon dnf because you're basing your training on things that don't matter.
I agree a Half Marathon would be better.
LOL. Says Frank Shorter, not.
If this is your first marathon, unless you are very talented and trained optimally, I'd say a sub 39 would give you a good chance of running 3:15.
what is training properly? i've done 70 mpw the last 6 weeks with long runs over 2 hrs every week and 2 workouts per week with all easy runs inbetween. Marathon is in early April.
harrison.dodd wrote:
what is training properly? i've done 70 mpw the last 6 weeks with long runs over 2 hrs every week and 2 workouts per week with all easy runs inbetween. Marathon is in early April.
Then you might run your goal time whether you run a 10K or not, so time in 10K doesn't matter.
I'd try to look at it like this:
3:15:00 marathon = 7:26 per mile.
There will be people running this with 1:34ish half marathon ability, but most will need more like 1:32/1:32:30.
For a 1:32ish half you need roughly 42 minutes as 10k speed. Thing is: It is a 10k. You could run 38 minutes and crash/burn the marathon or you could run 44 minutes and still hit your goal.
And btw: 70 miles sounds good. But a lot can happen between 2:00 and 3:15 hours. Therefore you need to prep. I'd definitely do a couple long runs where you hit either 22+ miles or 3 - 3:30 hours of running.
Pikachu
As some of the previous answers have eluded to your 10km time will only be an indicator of your marathon time if you've put in the proper marathon training and are fully repaired. I actually ran my first marathon in exactly 3:15 but was well under prepared due to an injury lay-off leading up to it. About a month out I had run a 37:30 10km but faded badly in the second half of the marathon due to not enough miles under the belt
If Jack Daniels free VDOT calculator was discovered it would eliminate all these threads.
Sub-7:00 pace for 10k at the very least. Probably closer to what folks have said. 42:00ish. 6:45 pace.
Jack Daniels Groupie wrote:
https://runsmartproject.com/calculator/If Jack Daniels free VDOT calculator was discovered it would eliminate all these threads.
How much fun would that be?
feefeefoofoo wrote:
A lot of calculators say 42:15-42:30, but those usually overestimate people's abilities in the marathon. I'd say sub 41
I agree, the calculators often assume an optimal marathon performance, but this requires a very strong aerobic base. There is a simple rule from the 70s which IMO is still valid for the average runner:
10k 30:00 -> Marathon 2:20
10k 32:00 -> Marathon 2:30
10k 34:00 -> Marathon 2:40
10k 36:00 -> Marathon 2:50
10k 38:00 -> Marathon 3:00
10k 40:00 -> Marathon 3:10 and so on....
Good luck!
firstmarathon wrote:
got a 10k 6 weeks before my first marathon, my goal is 3:15 for the marathon so what do i need to run in the 10k??
A few weeks before a 3:4x:xx Marathon, 41:xx 10K on flat course & 43:xx 10K on hilly course. Training predicts race results, no 10K races or 1/2 Marathon races. Prior to Marathon all long runs less than 12.5 miles. I know I would have raced 1/2 Marathon in relation to my 10Ks.
there is no one-size-fits-all answer... depends on too many other factors
FWIW there was a time that i was running consistent sub-3:00 marathons and never broke 40:00 for 10k