ding wrote:
No you aren't in <33 shape. You should be able to run that workout in 3:10 feeling easy finishing the last two in 3:05s.
sisyphus wrote:
That's a great workout for a 33 minute 10k runner to do, but does not guarantee a 33 minute 10k. If you can't break 33:20, you shouldn't be doing that workout. A 3:30 average would make more sense. A lot of people run workouts to see how fast they can race. Doesn't make much sense. Race to see how fast you can race and plan your workouts not based on your desired ability, but your actual race times.
sisyphus wrote:
That's a great workout for a 33 minute 10k runner to do, but does not guarantee a 33 minute 10k. If you can't break 33:20, you shouldn't be doing that workout. A 3:30 average would make more sense. A lot of people run workouts to see how fast they can race. Doesn't make much sense. Race to see how fast you can race and plan your workouts not based on your desired ability, but your actual race times.
ukathleticscoach wrote:
'Fair enough....I figured I wasn't there yet.....my Pr is 34:08'
Go for sub 34. That would still be a good new pr
More about you wrote:
How many miles a week are you running? Are you over 27 years old?
anonymous fast guy wrote:
you know hot pan, more i think about it, if those were on the road, with 90s rec's, there's actually no reason on a "perfect" coruse, or one at least reasonably flat, with negligible wind, that you can't go close to 33min. might have to be pretty happy with 33:30, as that would still be a good performance, but honestly i think that you should be in the ballpark, especially if you didn't have to go to the well on that w/o. the only thing that concerns me is the tendency was to fade off towards the end of the w/o, something you obviously want to rectify in the next w/o. best of luck and repost on this thread to let us know how it went ok?
run fast.
sisyphus wrote:
Interval workouts aren't good indicators. The more you rest, the more variables come into play. Why not head to the track start clicking off 79s. If you get 8k in the trial, you'll probably get 10k on race day. If you really want to break it up up into intervals, take 50 second 200s as your recovery. If you can do 8x1000 under 3:20 with a 200 jog around 50 seconds you're right where a 33 guy should be. What I find is runners used to resting too much have trouble when the recovery is aggressive and also in races. When they can handle quick recoveries, they can handle racing.
