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Training at race pace

  • 23-10-2012 3:33pm
    #1
    radiat
    Registered Users, Registered Users 2 Posts: 151 ✭✭


    Hi,
    I'm trainng for a 10km race in a few weeks. All the training plans say not to train at your race pace. Why is that? I find it hard not to push myself when going out. I'm guessing it's to not injure your muscles, but if you don't, how do you know what pace you're capable of? So how can you pace yourself during the race.


Comments

  • #2
    Heliotrope
    Registered Users, Registered Users 2 Posts: 59 ✭✭Heliotrope


    This one by Hal Higdon has you running at race pace in your training.

    http://http://www.halhigdon.com/training/51124/10-K-Training-Guide-Advanced-Program


  • #3
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    They tell you not to do your easy runs at race pace.

    The principle goes hard days hard and easy days easy. The body works on the process of stress and adapt. You stress the body by running hard and this is where your interval sessions, tempos, hills etc come in. This allows the muscles to be broken down to a point where they can build back up stronger (known as super compensation)

    If you run all your runs at race pace you are not allowing yourself to build back up and as such you are not seeing the benefits from your training. The hard training is only half the road to improvement.

    Different paces have different benefits within the body

    Mile pace or quicker is usually used for running economy and stride efficiency

    3k-5k is working on your hearts ability to transport oxygen around the body

    10k- HM is based around developing the point at which your body is able to get rid of lactate quicker than it is produced.

    The aim of training is to balance these with recovery to maximise improvement

    Edit: the paces is a bit of an over simplification but for the sake of this thread it makes my point


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