>Running 101>How do I determine my 10K pace?
Sub 19:00 for 5K 05-03-13 Clee Prom 5K - 19:00:66 that was bloody close!
Sub-40:00 for 10K 17-03-13 Gainsborough 10K - 39:43
Sub 88:00 for HM
Try not to go for pace, but for effort. Your pace will be determined by multiple factors of that day and you don't want to go too hard or too easy and realize after the fact you goofed up a key workout, or worse, get injured. When you're ready to start your tempo or pace workout at 10k pace, get started and pick an effort you feel you can sustain for about 50 minutes without needing to slow down,or first time playing with effort based run, pick a pace you think you can hold for an hour and then see what happens. This will help you get in tune with your body and give you more realistic feedback of your current shape than shooting for an artificial time base.
When it’s all said and done, will you have said more than you’ve done?
Needs more cowbell!
• Do some dus...and some CX...and some tandem gravel...and some podiums...
• 130#s (or less)
• Stop letting my core go to hell
You can also check out Mcmillan Running Calculator
You've ran 8:10 ish pace for 5 M previously so i don't see why you can't run that pace, or at least the 2nd half
Race hard but don't get hurt good luck.
Sack up and run.