Ran a HM about a week ago at a 10:05 or so pace. Been taking it easy this week for recovery. Looking to do a 10K in about 6 weeks and while I want to train I don't want to get wrapped up in a specific training plan like I did for the HM. Not worried about a PR but a time under 55:00 would be nice.
Would like to run 4 days a week, was thinking of 3 6-mile runs in the week and a longer run (8 miles) on the weekend. Will focus on getting the pace to 9:00/mile or better in the week but keep the longer runs on the slow relaxed side.
Does this seem like a reasonable plan? Do I need to worry about tapering before the 10K?
How did you feel about your half-marathon - pace, effort, etc.? Because it doesn't project to a 55 minute 10K, more like 59 minutes. But, assuming that 55 is realistic, the 9 minute pace on your weekday runs is OK for one run, as a tempo run, but is otherwise faster than you should be training, at 9:40 or so. And your long run should be around 10:30 pace. You might consider one shorter run during the week, and working your long run up to 10 miles.
At any rate, have fun.
I felt good about the pace on the HM...the course was a bit tough with an elevation gain of around 250 feet on the leg out and some dirt and rocky roads thrown in. On an easier course I think I could have broken a 10:00 pace. Effort was pretty much all out at the end but I only had some minor soreness a day or two later.
I was thinking 55:00 on the 10K because last year when I ran the same race I did it in 53:40. Not all that concerned about a PR, just want to enjoy going out this time around.
Just did a long run over 9 miles this morning, felt good to get back out after the HM. Do need to slow down though, overall pace was just under 10:00...I tend to run how I feel which changes throughout the run. Will work on taking your advice about slowing down.
The pace business is a little deceptive. It could be that you don't race as fast as you should, based on your training pace. 53:40 on your 10K is a lot closer based on a 10:00 long run training pace. When I was training at 9:00 - 9:30, my 10K pace was around 7:30 and my half-marathon pace 8:00. If you can routinely do, say, 12 miles at a 10:00 pace, you should be able to get near or even under two hours for the half.
Think my slower times for HM training were a bit weather-related...in the past month I was able to get my pace down below 9:00/mile for my nominal 10K or so training runs, and on Sunday I did a longer run (8.6 miles) at just over a 9:30 pace. Cooler weather helps me a lot, or should I say that warmer weather slows me down a lot...
The 10K course is flat and shaded. Most of my training is with some hills, so since I have managed to get times down to near 55:00 in training, I'm pretty confident that I should break 55:00 for the race.
Now all I need to do is rest up for the next week before the 10K on Sunday. Been having some left knee pain after runs so I have a good excuse for being lazy for a few days.
Race went well, broke last year's time by 7 seconds so I now have a new 10K PR (53:31). Was warmer than last year but all of the 6-7 mile training runs paid off. Even though the time wasn't really any faster than last year I didn't feel drained this time around. Think I would have shaved a bit of time off if I had started further up in the crowd and not had to pass around so many people.
Now I'm in the same mode as others, just running for the activity and fitness for a bit. Looking for a Thanksgiving Day run to do, lots of 5K runs around but I may lean towards a 5-miler...
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