1st 10k - What should my goal pace be?

RunnerElizabeth
RunnerElizabeth Posts: 1,091 Member
in Fitness and Exercise
So I've been running 4 days a week between 20-25 miles a week for a year now. I've done plenty of races, lots of 5ks and 2 half marathons but never a 10k. For my other races I pretty much choose my goal pace based on beating my pr and worked my training plan around that. I'm not fast, but much faster than when I started. Currently I run 9 minute miles for 5k and 10 mins for a half marathon. Keep in mind my last 5k would have been faster if it wasn't such a large race.

Anyway I have 6 weeks to train. I am adding a 5th day of running and keeping my long runs to 2 hours. Is it reasonable for me to get my mile time down to 8:50 in this time? Or do I need a different goal?

Replies

  • scottb81
    scottb81 Posts: 2,538 Member
    Right now your 5K predicts a 9:22 pace for the 10K and 9:54 pace for HM.

    SInce your HM pace is a little slower you will benefit from building more aerobic fitness. Adding a 5th day and the 2 hr long runs will take care of that.

    In order to speed up your 10K race pace I think a weekly tempo run would help. After about 20 min warmup run 20 to 40 min at a 9:14 to 9:29 pace. Also doing 6 to 10 strides a couple of times a week will help with leg speed.

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