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Increasing distance and pace

  • 30-12-2010 4:27pm
    #1
    DogSlySmile
    Closed Accounts Posts: 1,225 ✭✭✭


    Quick question for the faster/longer distance guys on here.

    I am comfortably running 5 miles @ 7min per mile but my aim is to comfortably run 10 @ 6min per mile pace. What is the best way to do this??

    Would I be better off increasing my distance gradually to 10 miles at 7min per mile pace and then work on upping my pace to 6min per mile, or, is it better to get used to running 5 miles @ 6min per mile and then gradually increase my distance to 10 miles??? Or is a combination of the two methods most effective??? :confused:

    Cheers!


Comments

  • #2
    thetonynator
    Closed Accounts Posts: 5,234 ✭✭✭thetonynator


    Not an expert, but people who run 10 miles in an hour COMFORTABLY are extremely rare . . .:eek:


  • #3
    smmoore79
    Registered Users, Registered Users 2 Posts: 2,346 ✭✭✭smmoore79


    The jump from 7 minute pace to 6 pace is a fair leap! It would also take a lot of time and dedication. But for what its worth Id mix it up a little to get to running 10 miles in 60 mins (Ive been running a couple of years and havent quite gone under the hour yet). Do long 'slow' runs for endurance building up to and over 10 miles. Do speed sessions to increase pace eg 12 x 400 metres or 8 x 600 metres with 30 secs to minute recovery between. Finally combine both by running a tempo run, run the first few miles at a comfortable pace then increase to goal pace (6 minute pace) for a few miles and then run the last few slow again. Throw in the odd hill session and some core conditioning for muscle strength and its possible to achieve your target.

    probably stating the obvious, but build the mileage/pace slowly and gradually to prevent injury!


  • #4
    DogSlySmile
    Closed Accounts Posts: 1,225 ✭✭✭DogSlySmile


    thetonynator wrote: »
    Not an expert, but people who run 10 miles in an hour COMFORTABLY are extremely rare . . .:eek:

    Oh!, Yeah maybe the comfortably bit was a bit of a stretch!:D


    Cheers for the tips smmoore! Dont worry its a long term goal... not planning on running 10 miles in an hour any time soon! :p

    I'll start puttin your theory into practice next week and work from there. This can be my new years resolution!!!!

    Ta.


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