http://connect.garmin.com/activity/215161929
Sun, Aug 26, 2012
6:35 AM
Distance: 9.85 mi Time: 2:02:25
Avg Pace: 12:26 min/mi Elevation
Gain: 1,065 ft Calories: 1,247 C
DOUG: 10K race in 1:01:36
@ 9:55/mile predicts the following
per McMillan calculator:
5K race @ 9:33/mile. 10K race in 1:01:36
@ 9:55/mile. 10 Mile race @ 10:18/mile.
Half Marathon in: 2:17:20 @ 10:29/mile
Optimum Training Paces are:
Recovery Jogs: 11:45 to
12:38
Long Runs: 10:51 to 12:03
Easy Runs: 10:48 to 11:38
Tempo Runs: 9:43 to 10:03
Doug: Consider 3 runs this week. The below is an example. You would get 2-3 hard but manageable
workouts in there and you would put in about 22 miles for the week. The following week you could increase the
mileage by 4-5 miles simply by adding one additional day of running. You don’t want to push the mileage up too
quickly.
Run number 1: Run 6 miles at Easy Pace (11:15/mile) Total time = 1:07:30
(or do Tempo run as outlined below)
Run number 2: Run 20 minutes Easy (11:15/mile) + 20 minutes
Tempo (9:53/mile) + 20 minutes Easy (11:15/mile) Total Time = 60 minutes.
Run number 3: Run 10 Miles @ Long Run Pace 11:30/mile.
Total Time = 1:55:00
Today you ran (walked some) for ten miles at
12:26/mile. Next ten miler…try to
maintain 11:30/mile throughout the
ten miler. See what that feels
like. Keep in mind, your first five
miles today were all well under 11:30/mile.
Also of note, I am suggesting you run ten miles at “Long Run” pace. Perhaps you could get it done at Easy pace of
11:15/mile. For now, let’s just take it easy and go for
the 11:30/miles. Once that gets done, you can adjust pace and
go quicker.
It is very interesting to note that your 10K race
performance predicts a half marathon being done at 10:29/mile pace – not anywhere near a mile pace in the
12s and 13s. With proper training for
the Half, you could get it done at 10:29/mile. SO…that is why you should see what a ten
miler feels like at 11:30/mile. Does it feel like you would be able to take a
minute off that pace and run 10:30/mile
pace for the Half Marathon distance?
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:48
|
1
|
45
|
151
|
9:48
|
|
2
|
0:10:28
|
1
|
56
|
122
|
10:28
|
|
3
|
0:10:55
|
1
|
9
|
60
|
10:55
|
|
4
|
0:11:28
|
1
|
179
|
79
|
11:28
|
|
5
|
0:11:01
|
1
|
27
|
57
|
11:01
|
|
6
|
0:15:25
|
1
|
82
|
0
|
15:25
|
|
7
|
0:11:39
|
1
|
0
|
47
|
11:39
|
|
8
|
0:14:42
|
1
|
32
|
95
|
14:42
|
|
9
|
0:12:46
|
1
|
216
|
138
|
12:47
|
|
10
|
0:14:13
|
0.85
|
421
|
256
|
16:47
|
|
Summary
|
2:02:25
|
9.85
|
1,065
|
1,004
|
12:26
|
| 