Hi' i am trying to run a sub 40 10k. I can run 6.20 pace for 2 miles then fall to about 7 min miles. how do i learn to maintain the 6.20s?
MY pb is 42.02 my base mileage is 22 miles a week.
I'd say you're pretty close actually. I think you'd benefit from a long, easy paced, conversational run every week.....perhaps work up to 12 miles or 90 mins.
Also I'd work towards 4-5 miles of race pace intervals. I used to do 8-10 x 800m with 90 sec rest and slowly start reducing the recovery time as race time nears. One week from the race I always do a 4 mile constant race pace time trial (its usually a good indication of where I'm at).
Many swear by tempo runs too. Say 20 mins of 10K race pace + say 15 seconds a mile. So around 6:39 pace for 20 mins might be a great workout for you.
Thankyou everbody for the advice.I think i'll give 800s a go never done them before.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Limited. | © Runner's World 2002-2013 |