Today as a final tune up for race on Sun. I did 3k @ about my 10k pace.....well a little faster - 9:50 (3:17 pace) - think my 10k pace is about 3:20ish.
After 2k I started to think the pace might be pretty hard to hold for 10k....but this was just in training so maybe with race adrenaline and competition it will be different?
What do you think?
bump
Depends what you mean by "pretty hard to hold". It's going to be hard to hold... all out, in fact. :)
Depending on your mileage you should probably be able to do a peak workout of 3x2mi at goal 10k pace, or at least 2x2mi. With relatively short rest (say, no more than 2 minute jogs).
This is usually best to be done 10-14 days before your goal 10k race, not the week of.
At this point, the only way you're going to know is to race and see. Live & learn.
cool... wrote:
Depends what you mean by "pretty hard to hold". It's going to be hard to hold... all out, in fact. :)
At this point, the only way you're going to know is to race and see. Live & learn.
I just meant that it was starting to hurt ,but I think of I had 2 mins. of jogging I could do 2 or even 3X2 miles at that pace.
I was hoping people would say wow I couldnt do 3k at my 10k pace in a workout....spose not
JustWondering wrote:
After 2k I started to think the pace might be pretty hard to hold for 10k....but this was just in training so maybe with race adrenaline and competition it will be different?
I think if you think its hard to hold than its probably too fast for you. 3k at 10k pace shouldnt feel too difficult. Yeah you should be hurting a little but you shouldnt get the feeling at 3k you need to slow down or your going to blow up....thats my 2 cents
Disagree entirely. I get this feeling with every single workout I run, even when I am definitely on race pace (based on recent results).
It always amazes me that competition, shoes, and rest allow me to extend the pace to the full race distance.
workouter wrote:
Disagree entirely. I get this feeling with every single workout I run, even when I am definitely on race pace (based on recent results).
It always amazes me that competition, shoes, and rest allow me to extend the pace to the full race distance.
Dont get me wrong, it shouldnt feel easy by any means. 3k at 10k pace by yourself on the roads is going to feel fast....... But I dont think you should get the feeling like you might blow up soon. Again, just my opinion, some people seem to be able to step up their game a lot in races. For me I have a pretty good idea what time Ill run based on workouts.
workouter wrote:
Disagree entirely. I get this feeling with every single workout I run, even when I am definitely on race pace (based on recent results).
It always amazes me that competition, shoes, and rest allow me to extend the pace to the full race distance.
I agree. Running "race pace" workouts of any kind always tend to hurt more than I think they should.
I was better 'long' (e.g., best performances at the marathon, so I was not optimizing 10k times) so this is a little misleading. I would do a workout twice in marathon prep that was 3 x 3000 at 10km pace, 10 minutes rest interval (in my best shape it was the same pace as yours, although the measurement was approximate and might have been 2950 or 3050, which would change the implications some).
I also did this with once 20+ seconds slower 5 x 3000 with 5 minutes rest; I was further along in training when I did that workout, which also served as my long run for the week since the start/finish was 4+ miles away.
blueman wrote:
[quote]workouter wrote:
Disagree entirely. I get this feeling with every single workout I run, even when I am definitely on race pace (based on recent results).
It always amazes me that competition, shoes, and rest allow me to extend the pace to the full race distance.
Im the same way. Doing 3k at your estimated 10k race pace is a hard effort. If you didn't do any other repeats than its not a taxing workout, but you should have had the HR up pretty high for that 3k
In my opinion/experience, 2 x 3k at 10k pace with 800 jog is a pretty solid workout, and for most young runners or others not well developed aerobically, probably the upper limit of a hard workout that will lead to benefit. By contrast, for an aerobically fit runner getting close to peak 10k pace, 3 x 3k @ 10k pace with 800 jog is a good, strong peak session. Hard, but manageable.
1 x 3k @ 10k pace should be "tough" but nowehere close to being unmanageable. If at the end of 3k you know you can't so another at the same pace or faster, you are overestimating your 10k fitness.
dude...! wrote:
1 x 3k @ 10k pace should be "tough" but nowehere close to being unmanageable. If at the end of 3k you know you can't so another at the same pace or faster, you are overestimating your 10k fitness.
I feel as though I could do 3 sets if given an 800 jog. But Id be hurtin on that 3rd one
did you do it alone? if so, it would feel twice as hard.
3 x 2 mile at 10K pace with half recovery. The workout will always feel harder than the actual race, but if you pace the workout right (and similar terrain to the race) the paces should match up. The key is learning to relax.
I've done this before and... wrote:
did you do it alone? if so, it would feel twice as hard.
Yep, I have to squeeze my workouts in whenever I can so Im usually alone...Im hoping once I get into a race Ill have someone or a small group to run with.
'think my 10k pace is about 3:20ish. '
Don't think run
To me, if I run at that pace, it does not feel all that challenging for 3K. Heck at times I just am starting to feel the rhythm at that point.