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Hello
I ran Windsor in 2.04:45 with which I was very pleased. Now I'm tempted by the Brighton 10k which is 6 weeks away.
What should I do in the intervening weeks? Obviously I would like to increase my speed and maybe get round in 50 - 55 mins, my best 10k so far has been about 58mins. I can train 3 times a week. At the moment I'm trying to do 1x4mile, 1x6mile and 1x10mile a week. Should I drop the long run for a speed session - and (in words of one syllable) what should that speed sesssion be?
Many thanks.
(Or could I just start tapering now?....)
I ran Windsor in 2.04:45 with which I was very pleased. Now I'm tempted by the Brighton 10k which is 6 weeks away.
What should I do in the intervening weeks? Obviously I would like to increase my speed and maybe get round in 50 - 55 mins, my best 10k so far has been about 58mins. I can train 3 times a week. At the moment I'm trying to do 1x4mile, 1x6mile and 1x10mile a week. Should I drop the long run for a speed session - and (in words of one syllable) what should that speed sesssion be?
Many thanks.
(Or could I just start tapering now?....)
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Comments
Whilst not professing to being an expert myself I went throught the same quandry myself after doing my first half marathon and introduced speed training and some hill work as perscribed by most RW training guides. The results were phenominal as I dropped from eight minute miles to seven minute miles in a gap of 10 weeks for half marathon. I would trun your 4 mile run into a tempo run and subsitute the 6 mile run with a speed session!
Instead of 6 miler try 4x1.5 miles at goal 10k pace with 90secs recovery.
Run 4 Mile Tempo run at goal 10k pace or slightly slower.10 minute warm up jog,10 minute cool down.
Long run,easy pace one week,steady pace on the alternate week.
Try to be a bit more specific about your goal time.You will find a big difference between running intervals at 50 minute pace and running them at 55 minute pace.
Try them at 55 minute pace and if this seems too slow,increase speed over the six weeks.
Your half marathon time would suggest however that you could proberbly run 10k in around 56.30
Being rather thick, DannyM, but what would 55 min pace be and what would be 50 min pace? Could you be very specific as I get lost in all the figures in RW
50 min pace is 8.03 per mile.
I'll try and find a 1.5 mile spot and see what happens.
No chance of tapering straight away then ?.... ;o}