I know I can easily run an 8 min mile , I have spent the last 3 months doing interval training , mile reps , fartleks, track work . in my mile reps I run at 720-730 m/mile pace. Ran 2 marathons last yr so have the endurance but every 10 k I do I seem to give up , slow down and give the race away. Why ? Anyone else experience this ? So annoyed with myself .
Oh god I just need to man up don't I
if you can do mile reps at 7.20-7.30, you surely could do a mile outright way into the 6s?
But that's not the question you're asking.
Why do you pull out? Only you know that, are you un prepared physically or mentally?Is the training inconsistent?
Training is always consistent , never miss a run , it's mentally I think that's the problem . I just think " what am I doing , it hurts , I need to stop" . Never get that in a marathon though.
A fellow runner shouted at me in today's race as I was bemoaning the hill we were running up. He said if I could chat that I wasn't at full capacity so just dig in he was right of course and I dug in after that .
Have done the odd mile rep at 630 but my following mile time always suffers after one of those.
what times in races and training do you do?
If you're racing well and consistently it shouldn't really be pain
I run two speed sessions a week , one mile reps x 4 with 1 mile warm app and cool down. One fartlek or track 400's at 122 pace. I also go to running club each week and we do hill sprints or more speed work and I do a long run of 9 miles . I also go spinning twice a week. Would run more but had to cut down the miles due to a hamstring injury that grumbles. About to start marathon training again so will go back to 50 - 60 miles per week but will be slower miles .
10k time 52 mins
Blimey MSTH - are you sure you are just not too knackered?! No expert but sounds to me if you are doing too much speedwork. I'd have thought with that training your 10k time should be easily below 50 mins unless they are all uphill.
They are hilly but not all up hill .
How much speed work should I be doing ?
Do you not follow a structured plan? I'd have though only 2 sessions a week, maybe a tempo run and an interval run but don't take my word for it! Seriously though, do you not think you might be pushing yourself too hard? More slow runs might pay off.
umm more easy miles didn't expect that answer but can put that into practices as have to up mileage now for marathon time So will add in some easier ' time on feet ' runs.
How about lots of easy mileage for the foundation, then add some threshold sessions in order to help raise the lacte threshold (the hurty bit) and add in some intervals for speed/vo2 improvements.
Ultimately, long run, threhold, intervals, and fill in with easy mileage. Longer threshold sessions will get you used to running for a prolonged period at a reasonable intensity which is good for physical and psychological hardening
lots of great advice there everyone, thankyou. Instead of feeling in despair I now feel like I have a 'cunning plan'
Don't forget to get some rest days and schedule in easier weeks once a month. I suspect there may be a few shiny new PBs heading your way!
Thankyou Peter, lets hope so.
You're times are a bit astray, if you've run 1:45 for a half you have bettered 52 for your 10k during this run
Do you Parkrun?
Maybe doing those occasionally (or other 5k's) would give you an opportunity to push well beyond your comfort zone long enough that it really hurts, but mentally is easier to do because it doesn't last so long.
To be able to race 10k properly you do need to be able to embrace the pain.
Could it be your pushing too hard at the start of your 10km's and suffering a blow up?
Try pacing for 50 mins - see how you get on then reduce it a bit and try again.
Cut down on the speedwork though. Four days are a given in any training schedule: One LSR,
one day rest (I have two or three)
one interval session at threshold pace (about 15k pace) and throw in some 10k pace into the mix as well on these intervals
one speedwork (if you must) per week
optional shorter easy paced runs added in when you can.
My 10k PB is a shade under 43 mins and I cannot recall the last time I actually put in any speedwork although I do the odd parkrun which is more appealing to me. I genuinely believe the 10k/threshold intervals will be the ones to aid your staying power in the 10k.
I think it sounds like you leave your best form in your training workouts and there is nothing left for the race. I have made these mistakes in the past which invariably leads to me not even getting to the start line!
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