Training plan question for a 10 Mile race

jenna_scott

I want to run the Crim. The Crim is a 10 mile race in Flint MI on August 25th I ran it last year (I walked 30-40% of it my goal is to run the whole 10 miles and I would be in heaven if I ran it in under two hours). The Crim is such a great race they have bands playing along the race route and it raises a ton money for the Special Olympics. I used myasics.us to create a training plan for a 10 mile race.

This training plan has me "jogging" at a 17:37 minute mile. I can seriously walk faster than that and I am a pretty slow runner. So today I did my 5 miles at a 13:30 pace for the first four miles and then a 12:00 mile for the last mile. I ran on the treadmill at the gym to try to control my pace as lately I have been running 2-3 miles at 11:30 and that is just the pace that I get comfortable in.
The plan pretty much consists of a 3 mile run two 5 mile runs and then a long run on Sunday ranging from 7.5 to 10 miles per week in June (pace ranging 13:00 to 17:30) . In July it ramps up to two 3 mile runs and two 7.5 mile runs per week (pace ranging 13:00 to 17:30) and in August it's two 3 mile runs one 7.5 mile and one 10 mile for the first two weeks then of course ramps down to 3 and 5 mile runs until the 25th (pace ranging 12:30 to 16:50).

Is this reasonable? I feel like I want to be running at a faster pace that 16-17 minute miles, that is really slow for me. Should I slow it down that much? I understand that I want to run slower so that I can build my endurance for the longer distances but should I be slowing down that much?

FoxyMcDeadlift

You should run at a pace you are comfortable with, nowadays, i try not to look at my pace until im done. Come race day you wont be paying too much attention to your pace and you'll probably up the pace anyway because of adrenaline. Its difficult to say how fast someone should run without knowing there abilities. Remember, that plans are generalized, so if you want to customize it a bit by running the extra mile, or a mile less here or there then do it, if it recommends paces, then feel free to tweak them as you see fit as well.

In terms of slowing it down, it certainly helps to slow down your LSR, but you should be running at least one run a week at or near your target race pace, because you have to know what it feels like. You probably dont need speed work if you're a beginner, if you just focus on your base, speed will naturally follow. Good luck!

johnlatv

i would suggest following the plan but only what distance to run. Run at a pace where you feel comfy, i would also suggest the longer runs is where you can run a little slower than normal, and at least one day a week i would run a little fast than your normal. i hope that helps, and good luck to you

natvanessa

Hmmmm I'm kind of new to running myself but a 13 minute mile pace seems awfully slow to me! I'm best at about 10 minute mile, and feel really slow when I'm around 12 minute pace. But I agree with the others who say you should go at the pace you feel comfortable with. Maybe kick it up here and there for a bit just to challenge yourself.

I'm also training for a Half Mararthon and using a program by Hal Higdon. He stresses that it's not the pace you should be concentrating on, it's the distance. But I like to look at my pace anyway

jenna_scott

Thank you everyone that responded I just wanted to make sure that I was not crazy. I am a slow runner anyway, but like I said in my orginal post I can walk a mile in less than 17 minutes!!! I will run the distances in my traiing plan at a comfortable pace for me. I like the idea of doing one long run at my race pace which I would like to be running at about 11:00 -11:30 this race has some KILLER hills so if I can do it in under two hours I will be over the moon, if I run the whole thing and finish I will be very happy! Thanks again every one!

scottb81

My opinion is that you shouldn't do your whole long run at race pace. It's not necessary for conditioning and will tire you out and compromise the other runs. What you could do is 1/2 to 2/3 at race pace and the rest at a slower pace.

If you are interested in getting faster I would recommend you pick one of your weekly shorter runs and either do 20 min of tempo running within the run or do fartleks. Your tempo pace should be pretty hard, but not exhausting. It should be just a little slower than 5k race pace if you have a recent race. If not just get 20 min of really hard running in. That will begin paying off within just a few weeks.

The rest of the time just run whatever feels comfortable.

jenna_scott

Thank you!!! I like the idea of not doing one of my long runs at a race pace because I know it will wear me out, and my subsequent shorter runs will suffer. I think I will try the tempo running during my 5 mile runs. I have been doing the first 4 miles at a slower pace and the last mile at a faster pace with the last quarter at a sprinting pace which is traditionally how I run a 5k race.

I am doing a really short run (1 - 1.5 miles) every day on top of my training. I have to do at least one super short run because I have a 7 month old golden retriever puppy that will destroy something in the house during the night if I do not run him. A tired puppy is a good puppy. I know I am not supposed to run in addition to training but I can’t take him on my three miles or five miles just yet. I am working him up to it though. He is still pretty young and I don't want to ruin his hips by running him too hard while he is so young. I have read that you should not run them at all until they are 1-2 years old but he LOVES it and it keeps him from destroying things. Plus it keeps me motivated and I feel like it has bumped my metabolism up as I do these runs at about 9 PM. I do most of my work outs in the morning so that evening little run/jog is nice.

scottb81

If you are recovering from those extra runs enough so that your other runs do not suffer then the extra runs are doing you good. The more mileage you can run without injury or overtraining the more aerobic development you will have and the faster you will be able to run the race.

terbee

<-- melting at the idea of a golden retriever puppy. I totally understand the necessity of daily dog wear-outs! I've had my dog two years now and he still hasn't quite gotten the crazy bug out of him. Less destructive now, though Having a busy dog is an awesome way to include very regular cardio into your life!