Long Slow Run Pace for 10km Racing

promethius

Guys apologies if this has been answered before, i did a search on boards but most of it tended to be towards marathon runners which i'm not.

I do triathlons (sprint distance only, so it's 5km run) and also run 10km road races as i find them excellent training for tris and enjoy them in their own right. I've been doing these for maybe 4 years now and my 10km PB is 42:30 which i did in the summer.

I've not really put enough effort into monitoring my pace etc during training and typically do a long easy run, about 10km (just by feel, ie feels comfortable) and then a threshold set with a group lasting maybe 40 mins on another day including warm up and drills.

What i'd like to know is what is the best way to determine my long slow run pace? i have a garmin and can monitor HR or actual pace whichever people think is a better measure.

Any comments would be much appreciated! thanks

lway

I've seen this linked in threads here before and find it very useful:

http://www.mcmillanrunning.com/index.php/site/calculator

Select 10k and enter your best time, hit Calculate and it will give you Optimal training paces.

promethius

thanks thats excellent will use that for my next run!

sconhome

At this time of year I do all my lsr to heart rate Zone 2-3 and forget about pace. I do a tempo session and interval alternate weeks through the winter and then each week in the build to race pace.

promethius

do you think pace or HR monitoring is best way to gauge what to do in a session?

i tried out the running calculator thing this morning on a 10km easy run.
was interesting, i used the garmin virtual partner thing to keep to the pace given by the chart. found i was slipping a little bit behind on first 5km, then made this up on the downhill part and finished comfortably ahead of the virtual runner.

i would have been going a bit quicker than i normally would on these type of runs which i would normally have just tipped along comfortably, probably too slow, this pace thing kept me a bit more honest, i didn't feel out of breath or anything so hopefully it's about right.

peter kern

mc millan charts are quite fast if you are a triathlete so take them with a grain on salt.

pace is more accurate than Hr ( as Hr can vary with stress , dehydration pre race nerves etc )
I recently had a client that had a Hr of 165 before the race .........

but so can pace with , terrain wind.
Perceived effort mixed with pace would be my favorite way .

BeepBeep67

Easy calc a coach gave me before - double your 10k time and run 10 miles. So if you are a 40min 10k runner, run 10 miles in 80mins - seems about right.

jfh

hi amphkingwest, what kind of hr rate monitor. have a 405 myself but never use the hr monitor. try to stick with pace but a lit of hills around me so hr might be more accurate

jfh

hi amphkingwest, what kind of hr rate monitor. have a 405 myself but never use the hr monitor. try to stick with pace but a lit of hills around me so hr might be more accurate

sconhome

jfh wrote: »

hi amphkingwest, what kind of hr rate monitor. have a 405 myself but never use the hr monitor. try to stick with pace but a lit of hills around me so hr might be more accurate

I'm a Polar person and use the RCX5 which gives me pace info too. I just prefer to work, this time of year, to HR and effort rather than targeting a particular pace in the slow or easy runs.

You can get the heart rate monitor to go with the 405. Though most advise getting the Garmin transmitter and a Polar strap. If you search the Garmin megathread you can see different opinions on the garmin transmitter and strap.