10-mile race training - advice please!
flabulous4
Posts: 599 Member
Hi there,
I've signed up to run a 10-mile race in mid-June. I've run 10 miles a couple of times on my Sunday long runs, but the longest race I've done has been 10K.
Does anyone have any strategy tips? Also, what should be my longest run before the day? My last 10K race time was just under 55 minutes and I'd like to aim for 1 hour 40 or less. It's a flat road race.
All advice will be very much appreciated! :flowerforyou:
Cheers,
F4
I've signed up to run a 10-mile race in mid-June. I've run 10 miles a couple of times on my Sunday long runs, but the longest race I've done has been 10K.
Does anyone have any strategy tips? Also, what should be my longest run before the day? My last 10K race time was just under 55 minutes and I'd like to aim for 1 hour 40 or less. It's a flat road race.
All advice will be very much appreciated! :flowerforyou:
Cheers,
F4
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Replies
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bump?! :flowerforyou:0
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I'm half training and my long run today is 10 so I'm certainly no expert. The way I train is to increase speed through the mileage and keep a close eye on watch pace to keep my mind in tune with my body. I use elevation changes or switchbacks as a way to alternate and increase my pace by pushing extra hard in those areas. On the flat, long straights, I tend to lengthen my stride and breathe deep and tune everything else out but what's in front of me for a moment of peace. These are just some of the things I do during a race (10K like you) that constantly improve my pace. A little trickery on my part but it's the little things I guess. Hope you get some replies; I'd like to hear what others say.0
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Cheers DFWTT! When's your half? Do you have a time in mind?
When I'm finding it hard going I tend to either count makes of car (if I'm running on the road) and see which gets to 5 first, or recite poetry in my head. Maybe I need to learn some longer poems!0 -
It's on June 10th, two days after my B-day so I'm doing it as a gift to myself lol. Reciting poetry is real concentration. No way I could be that focused. I'm shooting for under 2:05 but more realistically 2:10.0
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If you've run 10 miles before it should be no problem. I still think I'm new to running but I've done a 10k, 15k and half marathon so far. The 10 and 15k didn't require any "special" training since I was training for the half anyway. I made sure I had covered the distance in a previous run for mental preparation and I would do my last long run maybe a week before the race and taper down a little before the race and take a full rest day the day prior to the race. Drink lots of water! It seems like a no-brainer but it really affects performance when you get dehydrated. 1:40 sounds like an awesome goal, I ran the 15k in 1:39 and realized my speed needed work. I started doing insanity on my non running days and I finished my half in 1:54. I'm no expert but that's my 2 cents, I feel like my training met my goals so I would do it again when I find another local race.
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since you have done 10 before, i would say your longest training run can be 10 again, but make sure it's at least 2 weeks before the race so the next 2 long runs can be shorter runs (9mile & 8miles).0
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Thanks guys!0
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Update: I did the 10-mile race yesterday and my time was 1:23:22! Considering I was aiming for 1:40 when I originally posted I am well chuffed! Thanks for the great advice! :flowerforyou:0
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Update: I did the 10-mile race yesterday and my time was 1:23:22! Considering I was aiming for 1:40 when I originally posted I am well chuffed! Thanks for the great advice! :flowerforyou:
Solid!0 -
awesome.... that is a GREAT time...0
