What are your tips for training for and running a fast 10K race? This question is purposefully open ended so just tell me stuff that you think is useful.
Go out just a little bit faster than you think you can go (10sec/mile) then hold on the best you can for the last 5K
jaretj
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Go out just a little bit faster than you think you can go (10sec/mile) then hold on the best you can for the last 5K
jaretj
I was going to recommend just the opposite…go out at a pace you’re comfortable with and pick it up over the second 5K. My favorite 10K track workout is 5x1k at 5 sec faster than 10K pace; then 1x3K at the same pace. The goal is to “hold on” to my pace for the 3K. 200M jog between pieces and 400M jog before the 3K.
I see your point and that might very well work better for him.
The only reason I said that is cuz he was looking for what I interpreted as a fast 10K.
I think people under estimate what they can do if they are rested.
x2 on the pacing. It should feel ‘easy’ for about 1km and then you should be thinking “oh… , this is too fast!”
Pretty much the same track sessions too: 6x1000m start on 4:30
I run 10k best off of loads of tempo, usally twice a week with one session of 1hour @tempo pace and then a long run of about 14-16 miles w/4 miles in the middle @ tempo. If you like track workouts go for it, some people swear it helps but never really seemed to for me.
As far as pacing goes, I agree with the 1k should feel fast but good, and then kick it up from there… depending on the topography of the race you should have the “I think this is too fast” pace at about the 3 or 4 mile mark, and as always kick till you think you’re going to puke… then kick harder for the finish!
Speeding up does not work well for me. It may be a mental thing. I usually do best when I go out a little fast in the beginning. My starting pace seems to setup the rest of the race. I have tried to negative split my races but it never works out for me. It feels like I get stuck in a certain pace. I do best when I start out aggressive and try to hang on.
I have trouble picking up the pace in a longer swims as well.
*Go out just a little bit faster than you think you can go (10sec/mile) then hold on the best you can for the last 5K *
I’d add to this that you need to know your pace well enough that you don’t need to look at your watch and the best way to do this is with track workouts. Do some 4-6 mile runs on the track checking your split every lap. You’ll quickly learn how a particular pace feels.
For me I’ve always run my best 10k when I built up through the race rather than going out fast and then holding on. I’ve found that you run faster than you think you are at the beginning so holding back just a bit actually helps me get into a good pace that I can sustain. Training wise (assuming you are training specifically for a 10k), a good balance of speedwork and “distance” runs around 8 miles are good. Good luck.
I just try to do even pacing per mile based on my goal time. I usually end up around 10 seconds faster on the first mile or two really. It feels like holding back in the first two miles, then like death in the last 1.2. This involves setting a realistic goal pace based off training though, not just picking a time you’d like to achieve.
I’ve found that the best level of effort for a 10k is somewhere between uncomfortable and labored. With the exception of a conservative first 1k, there’s really no point at which you should be thinking that you can (much less want to) go faster.
Hi Tibbs
There are many great books out there to help with your running goals and maybe getting you to Boston. The Road Racing book gives an easy to understand schedule and the Daniels provides really good pace charts. The Runners Edge is easy to understand.
My favorite workout on the track is 6x1200 at 10miler pace minus 5 to 10 seconds with a 200m slow jog recovery and then 5x200 with a 100m recovery at 5k pace. I use to hammer 400’s and 800’s at sub 5k pace and found my legs flat come race time. This workout leaves me tired but not devasted.
I’ve only done 2 stand alone 10k’s but the first I hammered to hard the first 5k and struggled the last 5k. The 2nd time I ran more consistent splits but you really have to push miles 3-5 to stay constistent. My advice is to start near the front, and look for someone who’s passing you slowly around mile 2 to 3 and ride his shoulder.
How far away is the goal race? Assuming it’s in the spring, take 10-12 weeks to gradually build up mileage. Double as much as possible. The only intensity needs to come in the form of progression runs 2-3 times a week and strides once or twice a week. If you’re doing those correctly, that should get your threshold work and raw speed in.
6-8 weeks out from the race is when you can start doing race specific work. Once a week alternate between 4-6 miles of 800m-2500m at pace with 1/2 time jogging recovery and faster than pace 150-300m at 3k pace w/ full recovery. Another day should be a 4-7 mile tempo run, or make the last 5 miles of your 15 mile long run at threshold pace.
One of the things I do is a mile or two warm up with some very short fast efforts in the middle of the warm up.
I think experience will guide the majority of us on getting our pacing correct but I try to go out at a pace I can continue to increase during the race.
I have a 5k this weekend, while my goal isn’t to run the fastest race I’m capable of my plan is to use HR & Perceived effort, going out the first mile in the upper 140’s 2nd mile mid to upper 150’s 3rd mile low mid 160’s last half mile or so low 170’s. fwiw I believe my Lactate Threshold is around 164
What are your tips for training for and running a fast 10K race?
Train to run a fast 5k first! Seriously!
Just do what DaveRoche does. Go out at a 4:40 pace, drop everyone and just cruise home from there.
I am looking for a race in mid to late October of 2012. I am finally running without too much pain for the first time in over a decade so I am building up s…l…o…w…l…y. My ultimate goal is a Boston qualification and from everything I have read and experienced the winner in anything is the one who is most patient.
How do you guys hydrate during a cool 10k?
Sweat guttr irrigation system.