4 mile at 10k goal pace

What is your 10k time?

Are you a 60min 10k runner!? Lol Either way I would not recommend it.

Maybe once or twice if you have a race coming up and no opportunity to race a 5k.

Try it. If it feels too demanding, then don't do it.

I’m really surprised this is even a question. The answer is ofc no. A 4-miler at 10k pace is fairly close to a race effort. I would consider that a reasonable workout to do once as a tune-up for the 10k, but you should never just be doing that every week. A 4-miler at half-marathon pace is much more reasonable (note: even if you’re a 60-minute 10k runner, so therefore 10k pace the same as lactate threshold, you should not be doing 4 miles at lactate threshold, because it will take ~40 minutes and you should really never do a continuous tempo at LT that’s longer than 20-30 minutes, and certainly not 40 every week.

It depends on what other workouts you are doing that week. That is a decent workot, but I'd like to do things like mile reps and k reps too as well as longer slower tempos.

thx for the answers. my 10k best (CERTIFIED COURSE) is 39.10min

I did this 4 miler yesterday (but the course on trails where around 6.650m) in exactly 26 minutes. it was hard. but i ran the second half faster. in a time-trail like this maybe I could be 10-20 sec better but no more. theirfore it was too much???

sounder wrote:

thx for the answers. my 10k best (CERTIFIED COURSE) is 39.10min

I did this 4 miler yesterday (but the course on trails where around 6.650m) in exactly 26 minutes. it was hard. but i ran the second half faster. in a time-trail like this maybe I could be 10-20 sec better but no more. theirfore it was too much???

Good. Now you get to do just boring slow runs for 6 days. Lets see if you have any doms tomorrow.

If you feel fine, and are enthusiastic about doing it again, then maybe you are up to it. There is a psychological hazard in this type of workout: you train your brain to race 4, instead of 6. But, it gives you confidence, and motivation, for your goal pace.

Or course, the wise or prudent choice would be to do some other, less taxing, workouts, as others have said. Then you can mix things up and not psych yourself out, or plant the seeds for an injury.

But I suppose you've already done that.

sounder wrote:

is it ok to run every week a 4 miler at 10k goal pace or would it be too demanding?

surface are trails, flat trails of course:)

Nobody is racing right now, so you could easily do this once per month if you are not doing any other time trials at other distances. Maybe even every other week. I'd stick to once per month. Fill in the rest of the time with more efficient workouts.

I will say this. If this is a workout that is super motivating for you, do it as much as you want. And then when you burn out, don't do it anymore. What are we really in this for anyway?

thx for the replies to all.

races are from the first of septembre here.

would it be better to do that workout once a week in 6.30 min (divided through 4) with 2 min breaks in it.

like 1650 m in 6.30min x 4 (with short rests)

if their are no races do I need 5 k or 3k paces in training or would it be better to sprint some hills doing a long-run?

is it ok to start the paces beyond 10k from july for the races in septembre?

I dont want to peak too early ... just want to get the best out of it.... maybe finally under 39 min and 5k in the 18.35 min range:)

If your races are on the road then trails would be slower. To maintain your 10k pace would take more effort so it might be too hard for 4 miles.

how much slower are flat trails to the road or the track?