It looks like you're new here. If you want to get involved, click one of these buttons!
Apologies if this has been done before (a zillion times...) but I couldn't find a relevant thread to tack this onto.
I'm running what I'm calling my first 10k "race" in just over 2 weeks' time. I have previously completed 4x 10k, 1x half marathon, 2x marathons and 1x 33 Ultra Marathon. I didn't train properly for any of them though - they were fundraising/charity runs (well, the marathons and ultra definitely weren't "runs"!).
I ran a previous PB of 46 minutes for 10k in 2009, when I was quite fit with football and gym work (but with no real specific training under my belt).
Based on my fitness at the beginning of the year (I could run 5k in about 22 minutes), I used the Furman training plan to work out paces etc. for a 12 week 10k schedule and was aiming for 44 minutes and thinking anything quicker would be a bonus.
I struggled with the speed work early on, but after a few weeks, I started finding it much easier and all the paces felt too slow (apart from the intervals - I'm still just hitting them on the mark).
This morning I ran my 6 mile tempo run in 42:42 - cruising at 7 minute mile pace for 4 miles, then the last two were all uphill, so I lost a good bit of time on mile 5 (7:37 mile) and mile 6 was a 7:07 mile. The average over the 6 miles being 7:07. The training plan says I should have been running at 7:37.
My long tempo pace (generally 8 mile or 10 mile runs) in the training plan has generally increased to 7:30 miles (plan says 7:52 miles) over the past few weeks and it feels comfortable all the way to 8 miles, but the last 2 miles are normally a bit tougher (but it's normally the same 2 uphill miles that I ran today).
So, what would be a good plan over the next 2 weeks?
In my plan, I have an 8 mile long tempo run (7:52 miles), interval session (3 x 1 mile at 6:49 pace with 1:00 recoveries), 3 mile short tempo (7:22 miles), 7 miles long tempo (7:52 miles), interval session (6 x 400m at 6:24 pace with 1:00 recoveries), 3 miles easy run (8:57 miles).
All of those paces look slow to me now, but I'm aware that I'm getting close to within 2 weeks of race day. Should I cut back to the actual plan paces or push on with the quicker paces I've been running in recent weeks? Going by the plan, there isn't much of a "taper" like in marathon plans - is that just not as necessary because of the shorter distance?
And on race day - I'm not sure how fast to go out at. I feel strong on my runs and definitely think I could go faster on race day with the adrenaline, excitement etc. Would it be ridiculous to set out at 6:30 pace and see if I can hold it for the entire race? What I'm telling myself is that I'm never knackered at the end of my training runs, but I should be giving it absolutely everything in the 10k race and cross the line completely spent.
Any advice from the experienced folks on here would be much appreciated!