Hi,
Thanks for the article. It's really illuminating having it broken it down like that. I can immediately see where my problem lies, and it's in 2-7km
. I've been typically running 3:25ish for the 1st km. The problem is not slotting back to my planned pace, which for me has been 3:30/km to 3:35/km, and holding steady for the fast finish (where the course allows). I keep running, sub 3:30 splits, neither 5km or 10km pace, banking time here and there, probably out of being nervous, then by 6-7km my splits drift to 3:35-3:40/km then mentally I lose it and slow into 3:40s.
The only part I'm not sure about in the article is relating the 6x1km session to the race. So in my case my splits were 3:22/3:23 for the first 5 and I close the session with a 3:18. Assuming I had been on the program for a few cycles and was in shape to race well, the 5x2k sessions averaged out to 3:34/km (17:50 5km), what would be a time where I wouldn't be out of my comfort zone through 5km? From the example you gave it seems to be like it's 5s/km slower than the slower end of the 6x1km pace guide. So in my case, 3:20-3:25/km, going through 5km in 17:25-17:30 should be in my comfort zone, and I should't fall apart?
Cheers
Thanks for the article. It's really illuminating having it broken it down like that. I can immediately see where my problem lies, and it's in 2-7km
. I've been typically running 3:25ish for the 1st km. The problem is not slotting back to my planned pace, which for me has been 3:30/km to 3:35/km, and holding steady for the fast finish (where the course allows). I keep running, sub 3:30 splits, neither 5km or 10km pace, banking time here and there, probably out of being nervous, then by 6-7km my splits drift to 3:35-3:40/km then mentally I lose it and slow into 3:40s.The only part I'm not sure about in the article is relating the 6x1km session to the race. So in my case my splits were 3:22/3:23 for the first 5 and I close the session with a 3:18. Assuming I had been on the program for a few cycles and was in shape to race well, the 5x2k sessions averaged out to 3:34/km (17:50 5km), what would be a time where I wouldn't be out of my comfort zone through 5km? From the example you gave it seems to be like it's 5s/km slower than the slower end of the 6x1km pace guide. So in my case, 3:20-3:25/km, going through 5km in 17:25-17:30 should be in my comfort zone, and I should't fall apart?
Cheers