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track work for ballycotton for a newbie

  • 10-02-2010 8:48pm
    #1
    jfh
    Registered Users, Registered Users 2 Posts: 2,354 ✭✭✭


    hi all, i'm new to running, ran the DCM last year and signed up for ballycotton. I'm following a Runners World 10 mile training plan. the thing is i don't understand the track work. i ran 10 miles last sunday in a time of 1 hr and 10 minutes, so i'm trying to figure out the following :Warm up, then 6 x 1K OR 3-4 x 1 mile at 10K pace, then 10 mins jog
    i run 1 kilometre 6 times at 10k pace. whats my 10k pace? i know i run 10 k at 42:45. So if i'm running on a track, what should my time be on every lap. sorry for the long winded question.
    i also have to run 10 x 400m at 5K pace with 90 sec recoveries, think i have this worked out at 1:38 per lap?
    any help given much appreciated.
    is there some calculator that makes this easier.


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