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May 2012
11:58am, 2 May 2012
147 posts
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DiscoSteve
Thanks Vicky, will have a look at that site too
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May 2012
11:59am, 2 May 2012
290 posts
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Flip Flop
Nice summary SOD (I don't mind shortening that one)
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May 2012
1:50pm, 2 May 2012
7,671 posts
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James1982a
If I was running my 10k training runs at 10k race pace, then I wouldn't be PB'ing during races because I would already have done it in training.
The idea of a race is to make it a flat out effort where you give absouloutly (sic?) everything of yourself into it. You wouldn't be able to do that day in, day out in training. Therefore, I'd speculate that D2D, you aren't racing fast enough.
Of course, some people will do the race just for the social aspect, or as a training run and not be going flat out for a time, or be coming back from injury so aren't intending to push it, which is fair enough 
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May 2012
2:04pm, 2 May 2012
403 posts
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Kenny_Boy
Hmm.. I think 10k training is a different kettle of fish to mara training.
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May 2012
2:06pm, 2 May 2012
155 posts
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Autumnleaves
So my next numpty question is to do with pacing 'flat out' - my issue with my 10ks (apart from the one I did earlier this year, which was in many ways a training run) - I tend to run the first half too fast and die a thousand deaths during 7-9km. How do you work out a plan for pace during a race? I do know that my 2 fastest times were both done by largely ignoring my watch and just enjoying myself - so should I just do that?
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May 2012
2:12pm, 2 May 2012
21,176 posts
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Nellers
If you want to fly by the seat of your pants and you enjoy racing that way then go for it.
If you want to get a quicker time I'd suggest you work out what pace would beat your PB and set off just a smidge slower than that until half way then try to build slowly from there.
How much behind your target pace you should drop will depend on the distance (less fo 10k, more for half mara).
5k and below tactics are different. To quote a wise man "Start off too quick and try to build up from there and don't puke until after you've crossed the line."
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May 2012
2:18pm, 2 May 2012
156 posts
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Autumnleaves
Yes I remember that 5k advice!! Thanks Nellers - will get out my calculator. I have managed to get the negative split right in my recent training runs so hopefully I can get this strategy to work.
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May 2012
2:19pm, 2 May 2012
7,673 posts
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James1982a
Practice Autumnleaves.
I don't believe there is much difference between 10k and marathon training, aside for the length of long runs, volume, and length of Intervals.
I wouldn't run any longer than 20 minutes at 10k pace regardless of what my goal race is. Neither would I train any more than about 15 miles at Marathon pace, again, regardless of whether I was training for a 10k or a Marathon! And no more than about 8 miles at half marathon pace again regardless Yada yada.
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May 2012
2:23pm, 2 May 2012
2,398 posts
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sprouty76
I like to do 5km at 10km target pace, which for me is a little slower than 20 minutes. Parkruns are ideal for that.
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May 2012
2:23pm, 2 May 2012
10,181 posts
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SODIron © 2002
AutumnLeaves – most people who are ‘racing’ in a 10K will die a thousand deaths during 7-9K (or earlier). This is normal race behaviour, the key is to understand that everyone around you is feeling and thinking the same (usually stuff like “I want to walk” or “Why am I doing this” or “Just slow down”) and it will pass. You need to try and distract the mind away from the discomfort it is feeling; this is where a focus on form comes into hand. Little tricks like focusing on arms (pockets to sockets) or leg lift, dorsal flexion et. Al. all come into play and will take your mind away from the pain.
I also find that running to feel and not watch can help some athletes…some panic if they see their Garmin (or other manufacturer) display hit a certain pace and start talk themselves out of their ability to sustain the pace, or conversely…spend the whole race looking at their watch and worrying they’re going too slow.
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