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10 km race under 35 min


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Old 14-10-2011, 01:14 PM   #31
larryecuador
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Eire The build up...

Hello,

I did the 5km time trial in about 17:45 and then did the 400m intervals on Wednesday at about 78 sec per 400m.

The good news is that the calves feel good. A tiny bit tight but nothing too dramatic.

I am gonna do a bit of light fartlek today and then rest on Saturday and then go for the race on Sunday.

What would you recommend for the starting pace for the race? Or should I just go with how I feel. I dont want to fly off too quickly.

Thanks for all your help up to know.

Laurence
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Old 15-10-2011, 06:47 AM   #32
TheEd
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look to go through your first 5km in the same pace as the 5k paced run - 17:45

you have to run controlled as the 10k race only truly starts from 7km

your first km can be quick but you only need to jump out fast over the first 100m .. you can go out quickly to get well positioned and then you need to get into your controlled rhythm

break it down into where you run 3:26 to 3:28 per k from the 2k mark

if you able to pick up the pace from 7k then you are onto a good one

the last km will take care of itself if you apply mental strength

good luck and enjoy

TheEd
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Old 21-10-2011, 04:56 PM   #33
larryecuador
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Eire 10 km race in 35:45

Hi,

Did the race in 35:45. Went through the 5 km mark at 17:50. Am happy enough but felt with my training that I could have easily gone under 35 min.

I felt ok on the day. But I think I overdid the fartlek on Friday. I did 5km in 18 min. Bit too fast.

My legs were extremely tight all week. It didn't help playing football on Monday. I felt I had run a marathon on the Sunday. I am only back to walking normally today!

I think I will do another 10km race on 19th November. I will start on the 3 week program at the end of next week. But I will take it easy if my calves get very tight again.

Thanks for all your help in the build up to the race.

Laurence...
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