So I've read on this website before that if you run a solo 6 mile time trial, that your time should be roughly equal to what you can race a 10k in.
Anyone have any experience with this? I recently did a 6 mile progression run starting at 5:25 and ending at 4:55 (avg about 5:10), and I was curious if I can realistically shoot for a sub 31 10k.
I ran a 30:56 10k last season. Post some workout times, mileage, etc and I can gauge where you are at.
All my workouts have been on the roads (post college, so no track to use)
Avg 70 mpw. 15-17 mi long runs
Tempos between 26:00-26:40 (5 miles)
30-35 min fartleks usually going 4:50-55 on the fast parts, keeping the rest honest at around 6:20.
No hard workouts yet, only "fast" workout was a 5x1k with 2 min rest in 2:57 (again on the roads, so a few hills)
That's about it so far...thanks for the help.
For some reason I didn't do any 1k repeats before my 10000m last year, it was either 800m, 1.2k, or 2k and then faster 400m and 300m stuff. I did do a 8k tempo run 9 weeks before my 10000m in 26:22, but that was probably slightly harder than a tempo effort for the time. I would say 26:00-26:40 is a good range to be in for a comfortable tempo. My mileage was a lot higher though, I was up to 140 for one week (just to experiment) and the others averaged 95 with doubles 4 or 5 times a week. The week before the 10k I did a 17 mile run at 6:11 pace finishing at 5:35.
Most of my workouts were at 3:00 1k pace, whether it be 800m, 1200m, or 2000m. There were a few at pace 10k stuff, but most was slightly faster. FWIW, I almost set my 5k PR during the second 5k of the 10000m.
I'm just trying to throw numbers out for you to work off of. I definitely had an aerobic edge with a few weeks above 100. Good luck!