How long is a piece of string....

pgibbo

I think the question I am going to ask is a bit like asking how long is a piece of string but here goes anyway. I was out for a run today, 6.9 miles @ a 7:31 pace, and I was wondering what I would be capable of doing an 8k or 10k in based on my current level. Is possible to gauge potential race times based on training runs? Or does the whole adrenaline and race feel give you a lot more than you can get from a training run?

Do people find that running tempo runs at 90% of your PB is enough to see gains in their times or do you ever try all out in training?

I guess I am ultimately trying to improve my 8k time of 33:10, set last summer and also set myself up for the 10k distance in this summer triathlons. Given that I only run twice a week what type of runs would see the most gains? FYI, the 7:31 pace was very comfortable today. Held a conversation with my running partner for the duration of the run. Cheers.

Racing Flat

I'd be more inclined to base your 10k prediction on your previous 8k time. So if you did that at around 6.40 pace, you won't be much slower - maybe 6.50 pace - is that around 42mins? I'd nearly aim for that and if you are much fitter since the 8k, well half way through the race it'll feel easy and you can speed up. I don't know if you can predict a lot from your easy training pace.

To see the most gains, running more than twice a week would be a good starting point. Failing this, doing a little bit of quality work might help - although if only running twice a week, I'm not sure if you'd have the base for this or if it would be beneficial.

Typically to improve 10k time, you'd probably do an interval session (running at around 5k pace or slightly slower for 2-6min reps, 5-8times, with a recovery jog or rest in between each rep) a tempo run (10mile race pace or 90%max HR are rough estimates of this) and a long run (maybe an hour or more in your situation) and 2 or 3 easy runs also, in a week. But if you can really only run twice I'd nearly opt for making one of the runs a long run, or making one of them a tempo run (easy for 2 miles, tempo for 20mins, easy for 2 miles). But no idea which, if either would be better.

If you know you ran 6.9 miles at 7.31 pace, I presume you have some sort of GPS watch? Seems luxurious for a twice a week runner!

This might suit you a training plan for 10k based on running 3 times a week...
http://www.furman.edu/first/10K%20Training%20Program.pdf

BTW, most pieces of string are between 4.5 and 4.7inches, I'm not too sure what that is in metric terms.

MCOS

hey pgibbo

On 2 runs a week and based on advice I recently got from an Elite Triathlete.

1. Speed or Tempo (intervals such as 1ks at PRP or 4-5 mile tempo at AT) to work on pace and/or recovery
2. LSR (at fat burning HR zone) progress to 90 mins+ to work on base endurance

IM(humble)O

Sosa

http://www.mcmillanrunning.com/Running%20University/Article%201/mcmillanrunningcalculator.htm

Put your best times in the calculator,McMillan does the rest

gmurran

As Sosa said Mcmillan running is the most accurate estimate. It wont compensate for lack of training if you move distances but with the distances your doing in training it will be accurate for 10K .

This one has never let me down.

pgibbo

Thanks for the detailed response Racing Flat.

Racing Flat wrote: »

To see the most gains, running more than twice a week would be a good starting point. Failing this, doing a little bit of quality work might help - although if only running twice a week, I'm not sure if you'd have the base for this or if it would be beneficial.

I may be able to get this to 3 runs a week. I guess I'm looking to have my cake and eat it really. I do Karate at least twice a week and swimming is my weakest discipline for triathlon so try to get at least 2 swims a week in too - only learned to swim 14 months ago. The good thing is that I run mainly at lunch time so a third run should be possible. Also need time for the bike & of course my OH.

Racing Flat wrote: »

Typically to improve 10k time, you'd probably do an interval session (running at around 5k pace or slightly slower for 2-6min reps, 5-8times, with a recovery jog or rest in between each rep) a tempo run (10mile race pace or 90%max HR are rough estimates of this) and a long run (maybe an hour or more in your situation) and 2 or 3 easy runs also, in a week. But if you can really only run twice I'd nearly opt for making one of the runs a long run, or making one of them a tempo run (easy for 2 miles, tempo for 20mins, easy for 2 miles). But no idea which, if either would be better.

Will try for the big 3 here and leave the 2 easy runs out or cycle them in depending on how I am feeling - listen to my body I guess.

Racing Flat wrote: »

If you know you ran 6.9 miles at 7.31 pace, I presume you have some sort of GPS watch? Seems luxurious for a twice a week runner!

LOL. I also use it on the bike. I got it for 100euro 2 years ago and figured it was a bargain. A bit excessive for my needs but I can be a bit anal at times around distances & pace, etc.

Racing Flat wrote: »

This might suit you a training plan for 10k based on running 3 times a week...
http://www.furman.edu/first/10K%20Training%20Program.pdf

BTW, most pieces of string are between 4.5 and 4.7inches, I'm not too sure what that is in metric terms.

Thanks for the plan. It looks good.

pgibbo

gmurran wrote: »

As Sosa said Mcmillan running is the most accurate estimate. It wont compensate for lack of training if you move distances but with the distances your doing in training it will be accurate for 10K .

This one has never let me down.

Cheers. A lot of people seem to swear by this calculator alright. A friend of mine did his first 8k race last weekend as part of his preparation for the Connemara half. I plugged his time in to the calculator. Will let you know after race day how accurate it was. Cheers.

shels4ever

pgibbo wrote: »

Cheers. A lot of people seem to swear by this calculator alright. A friend of mine did his first 8k race last weekend as part of his preparation for the Connemara half. I plugged his time in to the calculator. Will let you know after race day how accurate it was. Cheers.

Yep I've found the calculator very good in regards to races from 2 mile races to 5 miles after that you need to take into acount that you need to change your training for a longer race. I just stuck my 5k time in and it gave me a crazy target for a marathon...

pgibbo

Racing Flat wrote: »

This might suit you a training plan for 10k based on running 3 times a week...
http://www.furman.edu/first/10K%20Training%20Program.pdf

I have been following this program loosely over the last 7 weeks and really enjoy the variety it is bringing to my running training. I am not regularily getting the 3rd run in though, the LSR. I had my first 5K race on Tuesday. The times/pace for the above plan are based on 5k time. I had only ever done two 8k races previously and used my time for that. My time from Tuesday means that my ST time for example get faster by 16 seconds. Should I adjust to this new pace straight away or stay training at my original pace? I am assuming I switch but just want to get feedback first. Cheers.

Also, as I am running the 5k series in Galway over the next 5 weeks how should I treat the race? Should I take the race as a replacement for key workout #2 or try to use it as an additional run? I'm not sure I would be able to squeeze in an extra run every week but could try to re-jig my schedule based on feedback. Thanks.