6 mile tempo @ 6:15 pace, predict my 10K

ok back in '12 I did these workouts while training for a marathon, which I eventually ran in 2:54, 6:40/mi. ran a 16:50ish 5k just before the marathon, a PR. never raced a 10k all out but ran a half marathon in 1:21 (~6:15/mi)

feb 9 4mi tempo 6:14s

feb 23 5mi tempo 6:14s

feb 25 did a "10k" race, hilly course. avg 6:00 miles, not all out.

mar 6 5x1200, 5:42/mi with 2min jogs

ma 11 18mi LR with middle 12 @6:40/mi on rolling hills. (marathon pace)

mar 15 7mi tempo 6:09/mi, probably a bit too hard

mar 25 13.1 in 1:21

mar 27 5x1k at 5:32/mi, 2min jogs

apr 2 5x800 in 2:41s, 2min jogs

apr 10 5x1k, 5:22/mi, 3min jogs

apr 17 5k in 16:50s, PR

apr 22 2:54 marathon, rolling course, probably worth 2:51-2:52

the 5k predicts a 35:00ish 10k

the half predicts a 36:30ish 10k

my actual fitness was probably closer to 35:50-36:10

later that fall I ran an 8k in 27:45, about 5:37/mi. that equals a 35:00 10k.

Between 41:23 - 42:06, depending on conditions. However, a downhill course with a STRONG tailwind may reward you with a sub-38. Best o'luck to you!

TrollCoach wrote:

Between 41:23 - 42:06, depending on conditions. However, a downhill course with a STRONG tailwind may reward you with a sub-38. Best o'luck to you!

Yes, I do hope you are trolling. 6:15 pace is way faster then those times. The course starts and ends in the same spot. Looks like 3 mph winds. I know I'll go under 38, that's not the question. I'm trying to go under 37.

Race is tomorrow, like I said I'll post the results on here :)

4815162342 wrote:

TrollCoach wrote:

Between 41:23 - 42:06, depending on conditions. However, a downhill course with a STRONG tailwind may reward you with a sub-38. Best o'luck to you!

Yes, I do hope you are trolling. 6:15 pace is way faster then those times. The course starts and ends in the same spot. Looks like 3 mph winds. I know I'll go under 38, that's not the question. I'm trying to go under 37.

Race is tomorrow, like I said I'll post the results on here :)

Good luck! I too predict 36:30 to 37:00 if this is a "true" tempo. I ran a second below 38:00 and for me 6:15 is more of a 2-3 mile "tempo" pace, not 6 mi+. If ran it close to race pace then perhaps 37:00-37:30 I don't know.

Go out in 6:00 min/mi and pick it up from there!

I do 6mile tempo's in 6m30 pace on a hilly route and my 10k PB is 36m 36s on a hilly course (everywhere is hilly here). So somewhere between 36 and 37 min is what I'd guess, The dream would be sub 36.

OVO wrote:

Ran three laps of a two mile road loop that is pretty flat. 35 degrees but I warmed up pretty well. My effort level kind of plateaued after the first mile which is what a tempo should feel like, right? The pace didn't feel much faster than the 6:50-7:00 pace I usually do on runs just because I was in workout mode. Started with 6:11, then four miles in between 6:15 and 6:18, then a 6:09, which was slightly pushed. Also I didn't feel amazing, it wasn't one of those running on clouds type of days if you know what I mean.

I have a 10K race coming up on the 29th. How far under 6:00/mi pace (or 37 minutes) do you think I can run? Could I manage 5:50? Thanks!

0/10 dipshitt, stop jerking yourself off, distracting these simps and just RACE.

thanks!

I know it's race day, and I wish good luck to you.

If your tempo run was like you have written (not too hard) and the two mile road loop is a real two miler, I am pretty sure you should be able to shave off 20 seconds per mile. That would be good. More is possible, but ...(the perfect course, the perfect day, great weather, excellent tactics).

Results?! I'm guessing 37 45

why so slow? did you mean 5:15 pace?

Runrincerepeat wrote:

Results?! I'm guessing 37 45

37:07, average pace was just under 6. Here's the splits with elevation gain:

5:47 (60 ft), 6:02 (34 ft), 6:03 (20 ft), 5:42 (-53 ft), 5:44 (-42 ft), 6:05 (-31 ft), last .2 was 6:10/mi gaining 11ft.

Great, even a touch faster than I predicted.

With your 5k time though, you should be able to run 35 mins with some serious training geared towards the 10k.

Thanks for reporting back. This makes sense, a 36:30 to 37:30 range made sense for long tempo at 6:15 if true tempo effort, and you hit right in the middle.

While I am sure you were hoping sub 37, and might be disappointed, it sounds like you are right there for next time!!! Congratulations and best of luck in your training.

Nice racing. Those looks like super even splits given the slight elevation changes.

Thanks for the report back. It is fun to see how these things go. Do you have plans for future races this fall?

that's a hilly course! looks like about 110 feet of gain. I believe the wejos say that every 10ft of elev change is worth 1.8 seconds, meaning you could run 20 seconds faster on a flat course, roughly. so that's 36:45ish. still slower than I thought. you should slow down the tempos