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10k run race goal based on results of 3 x 1 mile (5') @ goal 5k pace

[Deleted User][Deleted User]
in Racing Forum 🏎

In my upcoming 10k run race, I'm wondering what goal time I should aim for after this morning's 5k pacing workout from Get Faster Intermediate Week 7.

 

The workout as written was MS: 3 x 1 mile (5') @ goal 5k pace with full recoveries between each.

 

I was feeling groovy this morning so I decided to forget previous, possibly self-limiting numbers and let 'er rip. Here's what happened:

 

10' warmup with strides, drills, etc.

Mile 1: 6:00

Rest for 6'

Mile 2: 6:10

Rest for 6'

Mile 3: 6:15

 

This averages out to a 6:08/mi pace, which would give me a 5k time of 19:01 and a Vdot of 52.8. This is significantly higher than the Vdot of 50 I have been training with.

These mile splits were hard work, especially the 2nd and 3rd one. I'm not 100% sure I could string together 3 consecutive miles @ 6:08 pace.

 

My 10k race is 16 days from today. I'm wondering if I should use this Vdot of 52.8 to set an equivalent time goal of 39:26 for the 10k?

Comments

  • Al TruscottAl Truscott
    "You never know what your limits are until you go past them. "
    Meaning, the planned effort has to be a little scary, but within your proven capabilities. One ominous note is the fall off from 6:00 to 6:15 over the three intervals. Doesn't sound like much, but it's the difference between a 50.3 and a 53 VDOT, in other words, huge. It also shows a little issue with pacing control. A more confidence building wko would have you staying the same or even improving slightly progressing from interval one to three.

    I'm *sure* you could do a 10 K at a 6:18 pace. If you want to push the envelope, consider starting off @ 6:25-30 for the first .5-.75 miles, then working into that feeling of a 6:15 pace. In the second half, start emptying the tank and letting your mind go blank.

    My 2€
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