I have 10-mile race in two weeks, What should be my target pace for that race if GARMIN tells me that my lactate threshold pace is 6:00 min/KM (9:40 min/Mile).
Training/Fitness history:
I have done lots of 5k races and my 5K PB has improved from 35 to 27 mins over the last year, and I am running regularly at least 4 days a week ( more than 3 hours per week). I longest run was 11 miles @ 2:10 Hours.
Assuming that your lactate threshold number that the almighty Garmin spit out is correct (or even close), you can't run a 10 mile race at 9:40 min./mi. The accuracy of that number isn't important here anyway...
I'd say that you should go out at the 11:49 min./mi. pace that you averaged on your 11 mile run. See how you feel halfway through the race. If you feel rough, try to keep going. If you feel good, increase your speed slightly. When you have 2-3 miles to go, try to pick up the pace with anything that you have left in the tank.
Your body isn't adapted to running as far as 10 miles, and it definitely isn't adapted to running much faster than your 11:49 min./mi. longest run pace for a distance that long.
Mort McMurray wrote:
Assuming that your lactate threshold number that the almighty Garmin spit out is correct (or even close), you can't run a 10 mile race at 9:40 min./mi. The accuracy of that number isn't important here anyway...
I'd say that you should go out at the 11:49 min./mi. pace that you averaged on your 11 mile run. See how you feel halfway through the race. If you feel rough, try to keep going. If you feel good, increase your speed slightly. When you have 2-3 miles to go, try to pick up the pace with anything that you have left in the tank.
Your body isn't adapted to running as far as 10 miles, and it definitely isn't adapted to running much faster than your 11:49 min./mi. longest run pace for a distance that long.
How measure if my body has adapted to running as far as 10 miles? if my long runs have been between 8-11 miles for the last two months, would not this be enough?
TheSlowRunner wrote:
I have 10-mile race in two weeks, What should be my target pace for that race if GARMIN tells me that my lactate threshold pace is 6:00 min/KM (9:40 min/Mile).
Training/Fitness history:
I have done lots of 5k races and my 5K PB has improved from 35 to 27 mins over the last year, and I am running regularly at least 4 days a week ( more than 3 hours per week). I longest run was 11 miles @ 2:10 Hours.
Let's assume that you are running 4 hours/week (rounding time up) and that all of that is at ~11:49 min./mi. pace (rounding up, you probably run a little faster sometimes). This would put you at about 20 miles/week.
Do you have any recent 5k or 10k results (even just part of a training run that you tried to run faster)? Plug that into the mcmillanrunning.com pace calculator. It says that your 27:00 5k should translate to a 9:22 min./mi. pace for a 10 mile race. Do you think that you can run a 9:22 min./mi. pace for 10 miles? At 20 mpw and an 11 mile max. long run, you shouldn't trust the calculator. What is your guess at what pace you should run the 10 miler?