Hello!
Yesterday i ran 10*1000m with 100s rest between each. The fastest interval was the ninth at 3.57 and the average pace was 4.10/km
My next race is a 10k on march 23 to help get seeded for a HM in may. Can anyone help me set reasonable goals? Currently My best 10k is 45.30…
Go to:
http://www.mcmillanrunning.com/
Put in your Time and Distance for your previous 10K
Click on Calculate paces
The screen should show approximate race times for other distances
On the left click on training paces
That will give you the paces you need to run to complete your workouts
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based om mcmillan im to fast on 5k and to slow on HM. My current best on 5k is 21.18 and my best HM was 1.46.05 in october. I´m wondering what would be realistic to hope for in my upcomming 10k based on my intervall speed.
One explanation to why i´m slow on HM is probably my weight… 103kg (227lbs)
Personally to me that means you need more endurance relative to speed.
I like to base my training run effort on race performance and not the other way around. I feel that is a better plan.
Your 10K is nearly the same as mine, I’m only slightly faster but I’ve put down HM times comparable to what Mcmilian and Daniels predicts on similar courses.
jaretj