OK, so I did a four and a half minute warmup, then did a fartlek of 2 minutes on, three minutes off, three times. The hard sections were at about 5:45-6:00 pace, and the easy sections were at a total crawl. The race is next weekend. Thanks for your input.
40 minutes
You didn't say how long your cooldown was, so it's hard to make a prediction.
Hey, to you 5:45-6:00 pace is a joke, but at my age it's pretty darn fast.
not fast enough to justify your name
not fast enough to justify my love
Try this workout. Do a 3000 hard but in control. Rest 5-6 minutes. Do a 2000 at the same effort. Rest 4-5 min. Then do 5 times 1000 with a 600 jog (roughly 2 to 2:30 rest).
Add the times for the hard sections up and that is what you can run a 10k in a race in. Actually with competition you could probably run 10 seconds faster.
i'll dress you up in my love...all over, all over
10K stud wrote:
OK, so I did a four and a half minute warmup, then did a fartlek of 2 minutes on, three minutes off, three times. The hard sections were at about 5:45-6:00 pace, and the easy sections were at a total crawl. The race is next weekend. Thanks for your input.
That's too much rest. I could do that workout, and I could run 37-38 minutes, to give you an idea. On the other hand, if you're a 1500-5k type who doesn't do much mileage, you might be a minute or two faster than me.
wow. i expected to be ripped on a lot more. really, this is a half-joke that i'm going to link on my club's training blog,
http://dragonstf.blogspot.com/
. i appreciate OldXCguy's response, though--i'm well on my way to your neck of the woods.
I just raced a 10k in 29:58. I gave it all I had. But after about 15 minutes rest, I decided to go do some fartlek, 6 x 1 minute as hard as I could. What do you guys think I could run a 10k in?
Caitlin Clark thinks she can beat Eagles draft pick Cooper Dejean in 1 on 1
NCAA D1 Conference Outdoor Championships Live Results and Discussion Thread
Cade Flatt with yet another DNF, this time in the SEC Championships
Official 2024 Doha DL Live Discussion Thread (Live Reaction Show to Follow at 2:05 pm ET)
Trans Dude On Pace To Break Girls 200 & 400 records & lead team to State 6A Oregon title