Hi everyone - I'm looking for some advice for me to improve my 10k performance. I just completed my half marathon which was supposed to be my "A" race for the spring. I ended up sick 2 weeks before and while I ran, I wasn't real happy with my performance. I'm signed up to do the Bolder Boulder which is always a fun race to be part of, and since my half was a disappointment I really wanted to focus the next month on the 10k. What suggestions does anyone have for changing my training to increase my performance in Boulder? As a background, I (mostly) followed a plan for the half, and spent most of my runs in the middle to upper end of my zone 2 heart rate. Some speed work but mostly hills (it was a hilly course). Even though I wasn't happy with my overall time on the half, I did run the last mile at what I would like to see as my average 10k pace. I don't think I have enough time to really make a huge improvement, but thought I'd check to see what options were out there. Thanks in advance,
You're right, there isn't enough time to make a big improvement. One or two tempo runs near or at 10K pace (depends on your planned pace, tempos are normally done at a pace you can sustain for an hour) would help give you a feel for what you want to do. But with only a couple weeks to go you probably don't want to make a lot of changes to your training.
In the past, I have ran three 2 mile repeats with a mile jog in between bouts, and found that after three or four of these sessions, the average of my three runs is a good pace to shoot for at a 10k race. No real science to support this, but the effort involved with maintaining a 2 mile repeat helps to simulate physically and mentally distress of a 10k race..Eric