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465 Views 5 Replies Latest reply: Sep 30, 2014 1:52 PM by hammer4321
hammer4321 Amateur 31 posts since
Apr 3, 2013
Currently Being Moderated

Aug 15, 2014 12:58 PM

HM to 10K "Plan"

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?

  • lenzlaw Community Moderator 10,422 posts since
    Jan 18, 2008
    Currently Being Moderated
    1. Aug 15, 2014 3:51 PM (in response to hammer4321)
    HM to 10K "Plan"

    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.





    Len

  • lenzlaw Community Moderator 10,422 posts since
    Jan 18, 2008
    Currently Being Moderated
    3. Aug 17, 2014 10:46 AM (in response to hammer4321)
    HM to 10K "Plan"

    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.





    Len

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