If im aiming for a sub 40 10K, what time should i be running for a 5k?
Now i know it should be sub 20, but by how much? Sub 19`s? ...Sub18`s?!
How do your times compare?
Many thanks!! Jay.F
19:15 according to the McMillan Running Calculator. So sub-19 should do it, assuming your usual sensible diet of endurance/LR and faster training.
In my experience some people struggle to covert downwards to 5k if they're used to the longer distances. If you've not run the shorter stuff before it can be a shock getting used to the discomfort level you ought to be able to endure if you've truly paced yourself as well as possible. 2k into a 5k you should be wishing you were more than half way, but still have enough endurance and mental toughness to maintain the pace. Throwing up at the end optional (sometimes).
On the other hand if you're used to the shorter distances and have trouble converting to 10k, then obviously you need to concentrate on endurance with over-distance training. 10 - 12 miles LR for a 10k I reckon. Plus some tempo runs or tempo intervals @ target pace.
Runnaholic - the shorter the race, the longer the warm-up should be, within reason. For a 5k I'd have a good 15 minute run beforehand as a warm-up, to really get the heart and lungs going.
Runnaholic wrote (see)
I know, it can take me some 5k to warm up properly so mostly I thought 'might as well go the distance...' (maybe I'm doing it wrong with the warmup bit as don't do warmup for long distance)
Best time so far (started in Sept) is 19.30 for 5k. My best at 10k is 40.49, so my times are very close to the preicted ones on the Macmillan site. I hope to break 19 and 40 mins early next yr.
When i was in my prime many moons ago i was running 18. 30 for a 5k which in turn meant i could run sub 39 mins for a 10k .
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