so i have been following the running pace by Mcmillan by the dot for the past 4 weeks. How long shall I give it more to do a 10k race pace run?
Can you elaborate on your question? Are you saying you’ve only been running for 4 weeks? Which McMillan paces have you followed? He lists about 10 of them? What concerns do you have about doing a 10K paced run?
Can you elaborate on your question? Are you saying you’ve only been running for 4 weeks? Which McMillan paces have you followed? He lists about 10 of them? What concerns do you have about doing a 10K paced run?
oh no…sorry. I have been running for almost 3 years. couple of half marathons, bunch of 10ks. Best 10K time is around 48 min. Week mileage at end of week 4 is about 25 miles (too low i know) but next 4 weeks i will build it up again by 10% each week.
I have been doing one long run, one steady state, 2 easy, and one recovery.
My present training has been based off of last half mary I ran in October.
Just wondering when would be the best time to test race a 10k and have new McMillan numbers and training paces.
I would say check your fitness once a month with a 10K. Then adjust your paces for the next month.
You will be able to do this for a while, but eventually your gains will slow and maybe you can drop your test run to every other month, every three, etc.
I’m not a big fan of racing often, but that’s largely because I have…200?..under my belt already. A race ot some sort of test effort is good to do every 3 weeks or so. I prefer time trials at estimated goal pace, but 2/3 the race distance. ie…Think you can run a 48 minute 10K? Run 4 miles at that pace. Push it, but don’t race it. This will give you a ball park # for your McMillan values.
…and thats what they are - ballpark numbers. +/- 5 sec/mile isn’t going to make or break your workout. In the end, you still have to determine what the right training load for that day is. 5 sec too fast but 20% fewer miles will yield similar results.
4 miles I can run between 37:30 and 38 min. But the real question is when shall I test myself after using the paces. Probably after eight to ten weeks? Adaptation might have occurred by that time and I need to change my workout?