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Help with the numbers

  • 15-08-2012 10:59am
    #1
    gearoidol
    Registered Users, Registered Users 2 Posts: 519 ✭✭✭


    Im running about a year and need help figuring out my training paces.

    My 5k time is between 19.40 - 20

    My 10k time is around the 42 mins.

    Can someone tell me what pace i should run

    a long easy run

    a tempo run

    6x400m intervals

    i run 5 - 6 days a week and do about 30 -40 k

    Thanks for the help


Comments

  • #2
    Domer
    Registered Users, Registered Users 2 Posts: 452 ✭✭Domer


    Try this:
    http://www.mcmillanrunning.com/calculator/


  • #3
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,549 ✭✭✭✭Krusty_Clown


    Handiest sites for you, would be Macmillan and VDOT calculator.

    Based on your 10k time:
    Macmillan says:
    Long Runs: 7:39 to 8:54/mile, or 4:45 to 5:32/km
    Tempo Runs: 6:45 to 7:02/mile, or 4:12 to 4:22/km
    400m reps: 1:25.9 to 1:30 (if focus is shorter/faster stuff) 1:27.4 to 1:32.1 (marathon focus)

    VDOT Says:
    Easy runs (including long runs): 8:40/mile, or 5:23/km
    Threshold (Tempo): 6:55/mile
    400m Internals: 1:29 - 1:35


  • #4
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,087 ✭✭✭BeepBeep67


    Good rule of thumb for your long run is take your 10k time and double it for a 10M run.


  • #5
    gearoidol
    Registered Users, Registered Users 2 Posts: 519 ✭✭✭gearoidol


    Krusty_Clown wrote: »
    Handiest sites for you, would be Macmillan and VDOT calculator.

    Based on your 10k time:
    Macmillan says:
    Long Runs: 7:39 to 8:54/mile, or 4:45 to 5:32/km
    Tempo Runs: 6:45 to 7:02/mile, or 4:12 to 4:22/km
    400m reps: 1:25.9 to 1:30 (if focus is shorter/faster stuff) 1:27.4 to 1:32.1 (marathon focus)

    VDOT Says:
    Easy runs (including long runs): 8:40/mile, or 5:23/km
    Threshold (Tempo): 6:55/mile
    400m Internals: 1:29 - 1:35

    thanks kc


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