-
I won't be able to stick to very a structured 10k plan over Christmas and new year, family time and international flights into the mix, so these interval sessions thrown in when I can will be great, thanks.
I've not done 6km at 4:00/km, working towards it. 4:12 today. My PB for 10k is about 43 minutes though, from last year and certainly not at race pace.
dbr-
http://www.graemestewart.com/running-pace-and-speed-conversion-table/
This is a handy pace/time chart as its got Km and mile paces as well as most of the race distances covered. It used to have coloured blocks (screenshot) that covered a few benchmark times and could be used to predict reasonable times for other distances.... you can see the downward trend of the yellow blocks.Race pace a 5k and see how that fits
user69121
Have you actually managed your 6km run comfortably at 4:00/km pace or better?
Conventional scaling up for expected times would be 5km at 3:50/km (19:20) could equal a 40 minute 10k
Intervals are good for working on speed and endurance but they are hard work on your own to push on. We have Monday speed sessions and a three week rotation of this lot was good fun.
2,3,4,5,5,4,3,2 minute efforts with 90 second slow walk recoveries
3mins with 90sec recoveries (×8)
3min out, 3min back faster, 3min rest (×5)