I ran 25:33 for 8k on a flat and fast xc course in October. What can I run for the 10k in April?
I ran 25:33 for 8k on a flat and fast xc course in October. What can I run for the 10k in April?
Probably 32 minutes plus or minus ten seconds.
what cross time would translate to 31 min in track?
24:30?
what cross time would you have to run to break 30?
I've run 25:19 on a slow Lehigh's course (slightly muddy, rained the night before) and gone 30:56 on the track later on in April at Bucknell.
On the tougher cross country courses (e.g. DIII nationals last year in Cleveland) I was in low 26 shape.
Sounds to me like you are on the right track. I ran singles during cross and then changed to doubles over the winter.
In college I ran 31:30/15:15 on the track and never broke 26:00 in Cross for 8k (low 26:00s twice at Moses Cone course at Appalachian State) and never broke 33:00 for a 10k in Cross on the 10k golf course at Furman University. I am 6'4" and raced at close to 170 in college (strangely, 155 now at age 40) and I was just awful on soft surfaces, especially golf courses. I could only run decent cross on hard packed trail/dirt road intensive courses.
Do you attribute the large improvement to switching to doubles as opposed to singles? And did you keep the same mileage you were doing or increase it?
Just curious. Thanks!
I ran 33 min for 10k on the track last spring, and hit 25:30 for a pretty quick xc this year.
so 5:18 pace for 10k on the track
good summer training
5:07 pace for 8k on a fast but still xc course
good indoor training
how much is the 1.25 mile worth in pace per mile?
are you in way better shape now than when you ran the 33 10k?
because i think I could run a lot faster than 33min for a track 10k right now
ham56 wrote:
Do you attribute the large improvement to switching to doubles as opposed to singles? And did you keep the same mileage you were doing or increase it?
Just curious. Thanks!
I was averaging 80mpw in singles during cross. During track I was averaging slightly above 100mpw in doubles with the third and second week prior to the 10k being 132 and 143. I felt super strong. Speed has always been my weakness though, my 5k PR that season was only 15:12. I absolutely believe the doubles helped. I felt so much stronger.
You might be thinking that doing that many miles is a waste and I "only" managed a 30:56 off of it, but you have to realize that my track 5k PR going into that season was only 15:52. (though I did split a 15:45 during one of my low 25s in cross that fall season FWIW)