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ukathleticscoach
RE: 5x1 mile repeats with 1:1 work/rest ratio, 10k time?

Not the OP wrote:

[quote]ukathleticscoach wrote:
I would do 4 x 1 mile 90 secs. That pace gives 5km predictor add 1 min for the 10km

UK, Can you clarify the "add 1 min for the 10km"? Does that mean that you would estimate the 10k by multiplying the workout mile pace by 6.2 and then add another minute to the total? Thanks[/quote]

Just realised it would come to the same (!) but here is how I work it

eg 4 x 1 mile (90secs rec) in 5 mins average. 5 mins is then the pace/mile for 5km race (don't forget this is a predictor not training session so its a full effort)

So approx 15:30 x 2 = 31 add 1 minute = 32 mins 10km

Wouldn't it be easier for running if we'd stuck to miles it just fits running better!

The reason longer recoveries don't work as a predictor is a miler type will cream most distance runners with a 5 min recovery but in a 10km race they will struggle

Its a lot better to just do a race to see where you are upto anyway

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