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, 4:30Total : 10km in 50mins 50secsThats 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!
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!
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.
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.
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 Ltd. | © Runner's World 2002-2013 |