>General Running>Help a newby set a 10K goal time
Hi everyone. I just finished a 5K last weekend and took 3 mins off my PR.
Just so we all understand. I only started to be smart about running recently and have seen more improvement in the last few months than ever before. I have been building what I consider my base fitness for 3 months and will continue to build this base. My actual goal race is next years 30K Around the Bay so I am using these shorter races to keep the enthusiasm flowing until then.
My time this weekend was 27:00. I usually run easy 4 days a week at around 6:00 to 6:10/KM. My long(er) run on the weekend right now is about 9.5K but plan on ramping that up to at least 15 (hopefully 20) before the race.
The last time I ran a 10K was 5 years ago. I wasn't smart about the training and ended up injured hence the 4 years lay off. My time was 54:30. I would love to beat this time. But having done so well in the 5 I want to make sure that I set a goal that will challenge me but not so challenging that it won't happen.
I was thinking of shooting for 53:00 or less.
My sport's your sport's punishment
100 Km month 150 K month 200K month
5K run 10K run 20K run 30K run
sub 30 min 5K sub 55min 10K
If you ran 27 mins for a 5k then 53 mins for a 10k is likely to be rather challenging - assuming you were running as well as you could for the shorter race. You're running at a faster pace for twice the distance.
The normal race predictors would say 27 min 5k is work about 56 min 10k.
when is your 10k?
if 27:00 was a full effort then your current 10k time is probably 1 hour.
In an infinite universe, the one thing sentient life cannot afford to have is a sense of proportion
I agree with above that you can probably run a 56:00-60:00 min 10k right now but you are looking for a goal time to shoot for rather than how you should pace a 10k this weekend if I'm reading you right.
I would recommend trying to shoot for a <55:00 time. It will be challenging but will be within the realm of possibility given a couple months of training.
The race is the end of September which give me about 5 months of training. I know it's a long time and I may sign up for another 5 between now and then to keep things interesting. It is a nice flat point to point course.
Like I mentioned it's all about trying to pick something that I can accomplish in the time I have but it still requires me to but the time in on the road.
I figure I would run about 59 mins if I went out this weekend.
I don't think you can say with any certainty what you ought to run 5 months from now. You are too new of a runner and improving too quickly.
That said, if you continue doing what you are doing now, making steady progress, I see no reason you can't run under 50 minutes in 5 months.
(Especially if you get that weight down!)
The Logic of Long Distance
Yeah the weight is an issue.
There hasn't been a lot of loss in pounds but my body fat has dropped almost 10%. You don't want to know what it was trust me. the pounds will start to drop I'm sure.
So for now I will shoot for a sub 55 min and re evaluate in a couple of months.
Age: 48 Weight: 202 Height: 6'3" (Goal weight 195)
Current PR's: Mara 3:36:08 (2016); HM 1:36:13 (2017); 10K 43:59 (2014); 5K 21:12 (2016)
Everybody always thinks that the way they did it must be the best way because, well, that's the way they did it. So...here's my recommendation because that's the way I did it.
During my first year, I ran about six races of various distances. I had no time goals for any of them, because I had no idea what I could do. I saw the purpose of the races as being to find out what my time at 5K, 5M, 10K, 13.1M would be. I was just happy and amazed that I was doing these races. It seems backwards to me to fit yourself into a time constraint before the fact. Even now, I try to avoid that. I want to just run my best, and afterward see where it got me.
Well at least someone here is making relevance to the subject. - S.J.