So my dad (old road runner) and I disagree about how fast I could run a 10mi race. I think it would take me just under an hour (58-60) min and he thinks the fastest I could run is 63-65.
Background: 11 weeks ago I ran just about a 4:45 mile and 2:10 800. I have since upped my mileage from 30 to 50 with a 10 mile long run. I usually complete the long run in 73-77 min (I run relatively slow for most of my easy mileage, and I run on hilly courses). I also do 5mi fartleks, easy tempos and hill repeats.
Some sample workouts:
15x 180-200m hill jog back rest, plus warm-up and cool down was 7mi total. Reps were between 32 and 40 seconds. (1 week ago)
5mi fartlek (unstructured) in 33:45. (4 weeks ago)
3mi easy tempo in 17:55 on rolling, muddy terrain+ 4x220 yards (31,32,31,29) (4 weeks ago)
20min tempo (3.4mi) (2 weeks ago)
Easy tempo for me means brisk- concentrating on maintaining my pace, but I never reach a point where I really feel myself straining- I like to use the 220s (measured out on a road- 660 ft is a much easier measurement to make with the stuff I have) afterwards to test whether or not I really kept it easy enough.
I also do most of my running in the afternoon, so (with the exception of the 3mi tempo and 220s when it was raining heavily) they're almost always between 93 and 100 degrees.
So let's assume the race kicks off at 7 am and it's 70 and finishes at ~8, when it'll be 75. Mostly flat race with no significant wind. What will I run? Give your answer as mm:ss.t. Feel free to discuss your reasoning. I'm not training for a 10 mile race (base-building for junior xc), but the question arose and here I am. If enough people post here maybe I'll run my local 10 miler in the early spring before track starts up.