That said, 10K pace should at or a bit faster than your Z4/TP pace from the EN DataTool.
Key to a good 10K (or anything shorter) is a good warmup before the race so you can hit that first mile at or just under TP and start building to 10K race pace after that first mile (I usually wait until after the first mile to "pick it up" because I'm usually already going too fast anyway!!!)
10-15 minute very easy jog to w/up and then 2-3 strides (15-20") at race pace
Mile 1 - Should feel very easy - if you are working now you are toast. Mile 2 - Settles into that T pace feel of "comfortably hard" Mile 3 - Just keep rolling - Stay relaxed and focus on form Mile 4 - See Mile 3 - this is when I start hating life and think about the hard training sessions accomplished. Stay Relaxed - good form - high hips - light footstrike. Mile 5 - Now feels more like a 5K effort though the pace is only 10-15" per mile faster than Mile 1 Mile 6 - It's only a mile...It's only a mile...It's only a mile... Mile .22 - Run like you stole it
Agree with Nemo's post above of building into the pace. First mile a T pace and then cranking it down by 15-20" mile as you end the first mile and from then out.
Comments
If you know your Vdot, then you can calculate your equivalent race pace for just about any distance here:
http://www.runbayou.com/jackd.htm
That said, 10K pace should at or a bit faster than your Z4/TP pace from the EN DataTool.
Key to a good 10K (or anything shorter) is a good warmup before the race so you can hit that first mile at or just under TP and start building to 10K race pace after that first mile (I usually wait until after the first mile to "pick it up" because I'm usually already going too fast anyway!!!)
10-15 minute very easy jog to w/up and then 2-3 strides (15-20") at race pace
Mile 1 - Should feel very easy - if you are working now you are toast.
Mile 2 - Settles into that T pace feel of "comfortably hard"
Mile 3 - Just keep rolling - Stay relaxed and focus on form
Mile 4 - See Mile 3 - this is when I start hating life and think about the hard training sessions accomplished. Stay Relaxed - good form - high hips - light footstrike.
Mile 5 - Now feels more like a 5K effort though the pace is only 10-15" per mile faster than Mile 1
Mile 6 - It's only a mile...It's only a mile...It's only a mile...
Mile .22 - Run like you stole it
Agree with Nemo's post above of building into the pace. First mile a T pace and then cranking it down by 15-20" mile as you end the first mile and from then out.