What can I run for 10k?

Training Advice/Discussion 5k/10k

15 years ago 03/18/2009 8:28am EDT

I have a road 10k coming up and I've never run the distance before.

Recent results:

15:50 road 5k in December

4:25 indoor mile in February

1:58 indoor 800 in March

I'm running 50-60 miles per week, long run 10-12 miles. My most recent tempo run was 4 miles on the track in 22:30 (5:38 pace). It felt controlled, but was starting to get tiring by the end. I've been maintaining some VO2 max workouts at 5k race pace, but otherwise my training is starting to focus on the 1500.

I'm definitely better at the shorter stuff, so I have a feeling my 10k is going to be empirically worse than my recent 5k. Just curious what you think I can run.

15 years ago 03/18/2009 8:55am EDT

re: finally asking this question

I'd say you'd probably hit around 34 minutes flat on a reasonable road course if you run a good smart race. Maybe squeek under it if you have a good day.

15 years ago 03/18/2009 9:13am EDT

re: Coachity Coach Coach

Coachity Coach Coach wrote:
I'd say you'd probably hit around 34 minutes flat on a reasonable road course if you run a good smart race. Maybe squeek under it if you have a good day.

That's a good guess.

15 years ago 03/18/2009 9:23am EDT

re: finally asking this question

15 years ago 03/18/2009 9:45am EDT

re: Flagpole

No way. 35 flat- maybe he breaks 35.

15 years ago 03/18/2009 9:49am EDT

re: MarathonMind

15 years ago 03/18/2009 10:07am EDT

re: Coachity Coach Coach

I was running high 33's with my typical 5k around 16:20 and mile around 4:45. His times point to sub 33:00. If he can run 15:50/4:25 he should be 33:20 on a normal course. If you can pop a 4:25 but run a 34:00+ you either need to work on your endurance or have an overabundance of fast-twitch fibers. I have a friend who couldnt break 18:00 for 5k but ran 2:36 at Boston, proving everyone's different. Just my 2 cents.

15 years ago 03/18/2009 11:32am EDT

re: disagree...

The 1:58 and 4:25, and the 1500 oriented training, would tend to say that this person might not run a 10k that is equivalent to the rest of the performances. However, people saying 34-35 minute range may be a little off; the 15:50 is solid. I would say in the 33:30-45 range. I ran around 34 flat 10k xc with slightly slower 800/1500 times and I couldn't run 16:30 in the 5k.

15 years ago 03/18/2009 11:40am EDT

re: studmuffin

Did you run around 34 flat on 50-60 MPW?

I think his endurance is less than desired which is why 35 is more likely.

15 years ago 03/18/2009 12:06pm EDT

re: MarathonMind

I ran a 33:46 in a track 10k off 55-65 miles a week. My 5k times from that track season were as follows:

16:19

16:14

15:56.

I'd say he could be around 33:20-34:00.

15 years ago 04/16/2009 3:50pm EDT

re: finally asking this question

If anyone is curious, I have a result. It was actually a quarter marathon (6.55 miles), not a 10k. I just asked about the 10k to be convenient.

I ended up running 36:36 with a teammate of mine (5:36 pace - at even pace we would have gone through 10k in 34:43).

The time needs to be qualified though. 1) It was a challenging course (5:55 uphill 2nd mile and 5:51 uphill 5th mile). 2) I think I was still sick from earlier in the week. 3) I didn't have to go all out because our club team won easily. So I ended up running with a teammate the whole way. It was tiring, but we did not kick at the end or make a real push at any time during the race. Just even running, some occasional broken conversation.

What does that mean I could run on a flat course giving 100%? I have no idea. But it does mean 35 minutes was wrong. Thanks for the predictions everyone, it at least gave me a range to have in mind.

Maybe I'll check back in once I have a real 8k, 5 mile, or 10k time without all the excuses.

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