Going from a Half Marathon to 10k race
Jodiec92
Posts: 25 Member
Hi all,
I'm new to this group/running and I've just completed my first race the other week which was a half marathon. I didn't follow a specific training plan for the HM, I just did 1 long run a week (7m+) and a few shorter runs (3 or 5 milers) as I go to the gym quite frequently. I finished the race with a time of 2 hours, 11 mins. (On my 3 mile runs I usually take 23mins).
I want to race a 10k next weekend (which would only give me 9 days to train). Does anyone have any advice / recommendations on how I should use this short time to prepare? What time do you think I could expect, given my HM time?
I've never done a shorter race before so not sure what to expect.
Thanks,
I'm new to this group/running and I've just completed my first race the other week which was a half marathon. I didn't follow a specific training plan for the HM, I just did 1 long run a week (7m+) and a few shorter runs (3 or 5 milers) as I go to the gym quite frequently. I finished the race with a time of 2 hours, 11 mins. (On my 3 mile runs I usually take 23mins).
I want to race a 10k next weekend (which would only give me 9 days to train). Does anyone have any advice / recommendations on how I should use this short time to prepare? What time do you think I could expect, given my HM time?
I've never done a shorter race before so not sure what to expect.
Thanks,
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Replies
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McMillan suggests that you should be able to do 49:52 based on a 23:00 3 mile run and 58:46 based on a 2:11 HM time. There appears to be a discrepancy in the results. With 9 days to go you are not going to do anything that is realistically going to improve your 10k time but you might manage to do some damage. Based on completing a HM recently I would recommend spending the time tapering and allow your body to rest and put all your effort into race day. Good luck0
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Having just done a HM and having the 10k in just 9 days, there's not much training you can do that will impact your time. I think the best thing you can do is prepare yourself mentally for the shorter but quicker challenge and then go out there and put all the effort into it you can muster. The McMillan suggestions that @ftrobbie posted gives you a good range that you can probably expect to pace between.
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Thanks for your replies!
Yes, you're right I guess there's not much I can do to improve at this stage so I will focus on being fully rested for the race. Although I would be happy placing somewhere in between those two times
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Main thing I would be concerned about is making sure you are fully recovered from the HM. The more recovered you are, the better you can race the 10K.
Based upon your training for the HM, you are definetely trained for the 10K. In 9 days, you really can't do any more to "train" for it. As the saying goes, the hay is already in the barn. You may want to concentrate on getting used to what your 10K pace feels like. Run some shorter runs within some slow steady state workouts where all you are doing is getting used to what that 10K pace feels like.
I think ftrobbie was trying to figure out your 10K pace from the McMillian calculator. Sounds like this is your first 10K, so setting a PR probably wouldn't or shouldn't be the biggest priority. Predicted race times are between 58:46 and 49:52. I would strategize and split that in half. Shoot for a 55 minute finish. That is an 8:51 pace. Stay at that pace and about the 5K mark see if you like to pick that pace up for a negative split, or hold that pace. If you feel you can pick the pace up, I would pick it up to no more than an 8:02 pace for the last 3.1 miles.
So in practice runs in the next 9 days, find out what a 8:51 pace feels like and what a 8:02 pace feels like. Don't feel like you need to run an entire 10K at either of these 2 paces (until race day itself). Just a few shorter runs at both paces for a few days. The rest of your running should be closer to say 9:00 maybe even 10:30 pace. Don't wear yourself out too much going into the race. Leave a couple of days in for tapering.0 -
In addition to what everybody else has said, I'd also check the course layout and elevation and strategize around those factors as well. Lots of hills or tight bottle necks might affect your pace in certain areas of the course. Get into a groove with folks running about the same pace and hang tight for the first couple of miles. I usually try to set a comfortable pace for the first 3 miles and then aim for negative splits for the last 3 miles.0
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Thanks for the advice guys
I completed the race with a time of 56:44. I only managed a few easy runs prior to race day as it took me longer than I thought to recover from the HM.0 -
Well done, well inside the predicted range. HMs can take a while to recover from depending on what you are used to and how hard you went at it. Thanks for the update0
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Good for you!0
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