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Few training, nutrition, and pacing questions..

  • 19-04-2013 11:02am
    #1
    MalDoc
    Registered Users, Registered Users 2 Posts: 117 ✭✭


    Hi All,
    Doing the night run next Sunday as my first 10k. I know it's more of a money spinner than a proper 10k but it's flat and on closed roads so friends convinced me to do it.

    With just over a week left I was thinking of doing the following sessions.
    Tonight: 16km LSR
    Saturday or Sunday: Some form of a hill run
    Tuesday: 5km at a little more than race pace
    Thursday: Few short bursts to keep sharp and a good session with the roller.

    Would ye drop any of these? Any of them pointless?

    Nutrition on the day? As it's a late start at 9pm what are others doing?

    Pacing: Feel I'm going to get this horribly wrong. Keep steady all the way or aim for a significant negative split? Or some other approach?

    Thanks for any help/suggestions.


Comments

  • #2
    pconn062
    Registered Users, Registered Users 2 Posts: 5,370 ✭✭✭pconn062


    MalDoc wrote: »
    Hi All,
    Doing the night run next Sunday as my first 10k. I know it's more of a money spinner than a proper 10k but it's flat and on closed roads so friends convinced me to do it.

    With just over a week left I was thinking of doing the following sessions.
    Tonight: 16km LSR
    Saturday or Sunday: Some form of a hill run
    Tuesday: 5km at a little more than race pace
    Thursday: Few short bursts to keep sharp and a good session with the roller.

    Would ye drop any of these? Any of them pointless?

    Nutrition on the day? As it's a late start at 9pm what are others doing?

    Pacing: Feel I'm going to get this horribly wrong. Keep steady all the way or aim for a significant negative split? Or some other approach?

    Thanks for any help/suggestions.

    The plan looks OK although I would probably replace the hill run at the weekend with just an easy run, unless you are really familiar with doing them I can't see it being of any real benefit. On Tuesday the 5km @ race pace might be a bit too much, maybe do a few mile repeats at race pace instead, maybe 1 mile warm up, 3x1 mile with 90 secs recovery, 1 mile WD. I would only do this again if you are familiar with race pace training. Then on Thursday I would just do an easy run again, leave out the short bursts and do a few mile easy instead.

    As regards to nutrition there is no need to do anything different, maybe have your dinner or lunch around 1 or 2 and then a snack with some water around 6 or so to keep you ticking over, just don't eat a massive meal too close to the race.

    Pace wise if it is your first race I would keep it conservative at the start, a novice mistake is to get carried away with the crowd at the beginning and go too hard, a 10k is a tough race and you will pay for this. It's always better to have something in the tank for the second half of the race. Also son't start too close to the front as those around you will be moving much faster and could you could end up beginning to fast (unless you're aiming for a 35 minute 10k or something!).

    Good Luck.


  • #3
    MalDoc
    Registered Users, Registered Users 2 Posts: 117 ✭✭MalDoc


    pconn062 wrote: »
    The plan looks OK although I would probably replace the hill run at the weekend with just an easy run, unless you are really familiar with doing them I can't see it being of any real benefit. On Tuesday the 5km @ race pace might be a bit too much, maybe do a few mile repeats at race pace instead, maybe 1 mile warm up, 3x1 mile with 90 secs recovery, 1 mile WD. I would only do this again if you are familiar with race pace training. Then on Thursday I would just do an easy run again, leave out the short bursts and do a few mile easy instead.

    As regards to nutrition there is no need to do anything different, maybe have your dinner or lunch around 1 or 2 and then a snack with some water around 6 or so to keep you ticking over, just don't eat a massive meal too close to the race.

    Pace wise if it is your first race I would keep it conservative at the start, a novice mistake is to get carried away with the crowd at the beginning and go too hard, a 10k is a tough race and you will pay for this. It's always better to have something in the tank for the second half of the race. Also son't start too close to the front as those around you will be moving much faster and could you could end up beginning to fast (unless you're aiming for a 35 minute 10k or something!).

    Good Luck.

    Cheers pconn, I'll go with the mile repeats and two easy runs instead.
    I was going to eat around 5 so that clears that up.
    A 35 minute 10K, one can dream....
    Thanks for the advice.


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