10K Training Group, 8K's are welcome too

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Wish me luck (Read 550 times)


Dog-Love

    Well I have a 10K on April 7th that I haven't trained for as far as speed. I will do the distance no problem, but its been snowing for months here and speed work has been challenging. I am hoping for under 55 but its a bit hilly. Can I still get a couple of weeks of speed work in and have it be useful??? I need a June 10K!!!
    Run like you are on fire! 5K goal 24:00 or less (PR 24:34) 10K goal 50:00 or less (PR 52:45) HM goal 1:55:00 or less (PR 2:03:02) Marathon Goal...Less than my PR (PR 4:33:23)


    A Saucy Wench

      Crabby - I didnt do any speedwork for my 10K and pulled a 2 1/2 minute PR. I take that back. I had done one tempo run and 1-2 steady state (marathon pace) runs. Two weeks before the 10K I did a progression run and a mild track day. On the track day I did 800's at right around 10K pace and the progression I did miles, each one :15 faster until I hit 10Kpace the last mile. It seemed helpful to remind my body what fast was. Do a June 10K too! I have a HM on April 7th...and I am taking next week off to go skiing ...should make an interesting HM

      I have become Death, the destroyer of electronic gadgets

       

      "When I got too tired to run anymore I just pretended I wasnt tired and kept running anyway" - dd, age 7


      Dog-Love

        I was thinking of 800s at faster than 10K pace (8.5 min/mile) today and the next 2 Thursdays and keep my normal 20-25 mile per week thing going on. My real goal is a sub 50 by my PR so far is 56:13 and this April 10K just kind of crept up on me. Where did the winter go??? Have fun skiing since for some of us the winter isn't over yet. Good luck on the HM
        Run like you are on fire! 5K goal 24:00 or less (PR 24:34) 10K goal 50:00 or less (PR 52:45) HM goal 1:55:00 or less (PR 2:03:02) Marathon Goal...Less than my PR (PR 4:33:23)
          I'd avoid the faster than 10k 800's at this point and go with something more like what Ennay mentioned. You can still do intervals if you want, but do longer, slower ones--for example 3 x 1600 at estimated HM pace. This will make for a smoother and safer tranistion to faster stuff further down the line.
          Age 60 plus best times: 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33


          Dog-Love

            It's funny, but I really don't know my 10K pace. I can run a flat 5K at 24:30, my easy runs are at about 9:15 minute pace, I think my 10 K pace is 8:45...so I will try 1600 x 9 minute miles and tell you how that went. Then you can "coach" me for the subsequent weeks???
            Run like you are on fire! 5K goal 24:00 or less (PR 24:34) 10K goal 50:00 or less (PR 52:45) HM goal 1:55:00 or less (PR 2:03:02) Marathon Goal...Less than my PR (PR 4:33:23)


            I've got a fever...

              It's funny, but I really don't know my 10K pace. I can run a flat 5K at 24:30, my easy runs are at about 9:15 minute pace, I think my 10 K pace is 8:45...so I will try 1600 x 9 minute miles and tell you how that went. Then you can "coach" me for the subsequent weeks???
              A good 10k estimate for you would be 51:13. This is based on this running calculator which uses multiple methods to estimate race times. Pace would be about 8:14 per mile.

              On your deathbed, you won't wish that you'd spent more time at the office.  But you will wish that you'd spent more time running.  Because if you had, you wouldn't be on your deathbed.


              Marquess of Utopia

                I would follow Jim's plan. I been on "speed" the last couple weeks now that the weather is finally nice. 17 Days until my first 10K of the year! next week I'm scheduling 7 X 1000 I'm sure I'll end up around 3:25 to 3:33. The following Thursday think I'll go easy, but I'm don't want to peak. 400's or maybe a few 800's. Jim peaking for a race has always been guess work for me, have you figured it out? This is my spring/summer schedule: 24-Mar - race week: 10K 31-Mar - race week: 8K 7-Apr 14-Apr 21-Apr - race week: 1/2 marathon, peak race? 28-Apr 5-May 12-May - possible race week: 10K 19-May 26-May - race week: 20K 2-Jun 9-Jun - race week: 10K 16-Jun 23-Jun 30-Jun - race week: (July 4th 5K) 7-Jul - peak race week: 10K (1-2 months before next race) Crabby I don't know if you have as many 10k's in AK, but I've been lucky to find one almost every month.


                Dog-Love

                  Thanks you all 8:14 could be tough but I bet with training a possibility. I just ran a 5K run (tempo) with some friends today at 8:42s and I don't think I could do that 2x. I'll see what 3 weeks of 3 x1600s or 4 x 1000s will do for me over the next 3 weeks. We only have 3 formal 10Ks here all year but a lot of 4 or 5 or 8 mile races. Mostly trails so its hard to know how much you could really do on the roads. I am definitely thinking of a faster HM this year and I don't know where.
                  Run like you are on fire! 5K goal 24:00 or less (PR 24:34) 10K goal 50:00 or less (PR 52:45) HM goal 1:55:00 or less (PR 2:03:02) Marathon Goal...Less than my PR (PR 4:33:23)