Target time for my first 10km - Page 2 - Training

Big_Bad_Bob

08/03/2013 at 22:21

Sounds like something you can work with and manage anyway, which is good. Shouldn't be any problem to hit faster paces later in the run once you're nicely warmed up I wouldn't have thought, provided you've had no adverse reaction up to that point of course.

Fingers crossed. Good luck.

Tom Kilbey

09/03/2013 at 18:25

Tentatively tried some relatively hard race pace training for the first time in a while (and probably the last time before sunday) Target was to run 10km, with my 2nd, 4th, 8th and 10th km at race pace:
Km splits were:

5:25, 4:18, 5:40, 4:14, 5:48, 5:30, 5:34, 4:31, 5:23, 4:30
Total : 10km in 50mins 50secs

Thats it for the 10km runs now. Easing down now. Ankle felt better as the run went on, so I shouldn't have any excuses if I can't match your time next weekend!

Big_Bad_Bob

11/03/2013 at 14:03

Hitting some decent pace there, Tom in the quicker KMs. Good news on the ankle too.

Good luck on Sunday, and look forward to hearing how it went.

A 40 second 5k PB for me on Saturday with a 21:57 at parkrun - so that's your next target after you raise the 10k bar again on Sunday!

Tom Kilbey

15/03/2013 at 00:10

Thanks Bob.
I've decided to cut it right back this week. Just did 5 on Wednesday and will do 5 tomorrow. I don't feel as fresh ss I'd like but I can't complain. Feeling confident though. I can't wait.

Next Saturday I'm home from uni and have a parking run five minutes away so will go to get a 5km time too.

Thanks for the encouragement, and I'll be sure to let you know how it goes!

Big_Bad_Bob

15/03/2013 at 09:30

Sounds a sensible approach.

I'd suggest making that last run before your race at predominantly an easy pace as it's too late for any training benefit anyway and you just want your legs to keep turning over. I did put a few strides (3 sets) of a couple of hundred yards apiece at around my target race pace to remind my legs what I wanted from them on the Sunday, and this had me absolutely chomping at the bit to get to the start line.

I did this the day before my race, but can't think of any reason why you shouldn't make it today if that's your personal preference and then rest up tomorrow. My thinking was I might be a bit restless with nervous energy on that final day if I didn't do something.

Once again - good luck.

Edited: 15/03/2013 at 09:34

Tom Kilbey

17/03/2013 at 11:26

Haven't suffered like that before. It was chucking it down. 2 laps of the course, and there was an absolute mud bath on one of the back straights which was so hard to trudge through!

Never one for excuses though. Finished in 43:59. If I didn't have your time to aim for, I wouldn't have broken 45 mins so thanks a lot

Big_Bad_Bob

17/03/2013 at 22:49

Excellent stuff, Tom!

I felt sure you'd be beating my time, but that's a superb effort first time out to dip under 44 mins.

Well done indeed.

I'm lining up my second 10k in a couple of weeks on Easter Monday, and will have it all on to get anywhere near that!

Good luck at Parkrun next week if you go ahead with that. I should be back out trying to lower my 21:57 PB too, though a potentially boozy Friday night won't be helping much!

Tom Kilbey

18/03/2013 at 00:08

Thanks.

I'm planning on doing the park runs while I'm at home (there's not a close one at university in Loughborough), and then building up mileage at the same time. Target time calculators suggest I should be aiming at a sub 1:40 half marathon, so need to get down to some proper training now if I've got any chance of that.

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