Hello,
As a hobby jogger, I ran a marathon this year (4:24) in September with 45km/week for 4 months before. I then reduced to 30-35 km per week right after
Early october, I tried to better my times and ended with PR for 5,10 and 15k
5k : 22:20
10k: 47:51
15k: 1:16:40
I used a calculator and it told me from the 5k time I should run a 46:30 10k. So I asked a question there and people told me I was not running enough and was training wrong (time trial and easy runs basically).
So I grabbed a 10k training plan 6 weeks for 45 minutes goal and tried to follow it. Except the race I target was closer than 6 weeks so I had only 4 weeks and I target 46 minutes. The last 3 weeks I have upped the mileage to 60 km per week, running 6 days a week. I have done mostly 7-10km at thresold pace runs and workout with 200-400m interval and one with 800m interval with one easy 15 per week.
Today I tried 3*2k at 10k pace. The pace goal is 4:36
My watch gave me the following results
1.3 km at 5:50 for warm up
2km at 4:32 pace
3 mins rest at 5:30 pace
2km at 4:34 pace
3 mins rest at 5:30 pace
2km at 4:39 pace
3mins rest at 5:45
and then to make this workout a 15k I ended with 5.7km at 5:20 pace which felt relatively easy
Do you think that I can make 46 minutes? 46:30 at least? Maintaining 4:36 for 10k looks hard for me at this point, but I ended this 15k at 1:17:20, meaning I would have beaten my PR for this distance If I had gone hard the last 5k instead of going easy.
Race will be mainly on road, this workout and current PR was on trail in the woods.