10K Race Pace Suggestions?
Hi everyone - I'm racing a 10K in a couple of weeks. I want to do this at best effort to obtain a good proof of time for a Disney race so I'm not placed in the last corral. I'm aiming for 1:10. What are some good suggestions for pacing and strategy that would help me reach that goal? Thanks!
- vDOT 26
- 5K test time 33:40
- Z3 pace 12:07, Z4 11:30, Z5 11:08
- Course is along one of my usual training routes
- Flat, temp expected mid 60's
- Capped at 1100 runners
0
Comments
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=How+to+Pace+a+10k+Race
Z4 represents what you should be able to do for a 1 hour running TT. Your goal of 1:10 means that you should be somewhere between Z3 and Z4 in your pacing, assuming you are not due for a vdot bump. A 1:10 10K calls for an 11:16 pace which is a bit faster than your Z4. If you haven't tested with a 5K in a while and training has been going well then you are probably due for a bump and I say go for it!
@Peter, thanks for the link and your advice! The race week coincides with my final OS tests, so there just may be a bump up in my paces. I will go for it!