Thanks both - I thought from my training that I was probably 5 secs up on my zones and that gave me a shot at getting close to 32 mins but I surprised myself!
Okay proper results out now rather than my stopped the garmin when I got round to it time.
31:17 (so actually a 5:56 last mile) and 20th place out of 128. 8th M40 but only one M50 in front of me so I'm getting closer to a level that I just need to maintain for 5 years
2nd Unattached but never prizes for them as the Running Clubs organise the races (which is fair enough)!
The people in 22nd,23rd and 24th who were 17 to 26 secs behind me all ran sub 40 in the 10k race I ran 42:10 for last September - so I'm getting there.
6.15 pace for a 5miler, should definitely mean a sub 40 for 10k is doable as that would require 6.26 pace for only 1.2miles further.
However, we'll press to make sure there's no doubt come the next 10k
Last Week - 5m easy, 7m incl 5M race, 3M Easy, REST, 10.5 incl 8m Steady, REST, 13.1 LSR - TOTAL 38.6 miles
Coach has given me some new training zones based on my 5 mile race that look both brutal and yet quite exciting as follows:-
Easy 7:50 - 8:45, Steady 7:05 - 7:35, MP 6:50 - 6:55
HM 6:30 - 6:35, Tempo 6:25, 10k 6:15 - 6:20, 5k 6:05 - 6:10.
Plan is to race a parkrun on Saturday and go for sub 19:30 (current PB from end of March 19:54). Only problem is that about a third of the course is on grass which gets very muddy and it has been very wet this weekend so unless it dries out a lot this week 19:30 might be off the agenda.
Hi congratulations on the times you have achieved to date. Been using this feed as an inspiration for my own training plans, although I am a way off your level at the moment. I live in Carlisle as well (or am assuming). Where do you do your steady runs? Its not an easy place to find a place to run steadily without encountering hills!
Keep up the great work and good luck with the sub 40 10k.
Hi Richard - I do live in Carlisle. I don't worry too much if there is a hill in a route for my easy runs simply because you will go up and then down and in any race route there is often a hill or two so encountering them on most runs is okay - although I do a lot of my easy running now either side of the River Eden which is both flat and on grass as easier on my legs and feet (very muddy this weekend though!).
However for my long quality runs where I am trying to hit a speed over 6 to 8 miles I run out through Rickerby Park, along the cycle route to Linstock and then on to Crosby Lodge and back again. 10 miles from my house but if I detour to the Suspension Bridge in Rickerby Park I can make it 10.5 and all pretty flat. When Coach only gives me a 0.5 mile cool down this means I have to finish the last mile of the quality bit by running up out of Rickerby Park to Brampton Road and then up Well Lane so I much prefer a 1 mile CD!
Have you done any of the parkruns at all?
Skinny, if the 1mile cool down makes things easier, i'm fine with you making that slight adjustment, a longer cool down certainly won't hurt.
As long as it's not too long!
Haha Coach! Actually the 0.5 mile cool downs are always after the Steady runs and I don't really mind 0.25 up a steep hill at Steady speed. it would be different if it was at the end of the fourth 0.5 mile interval at 5k pace tomorrow!
I was just having a bit of banter with Richard as he will know the hill.
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