You are reading a single comment by @dubkev and its replies.
Click here to read the full conversation.
London Fixed Gear and Single-Speed is a community of predominantly fixed gear and single-speed cyclists in and around London, UK.
This site is supported almost exclusively by donations. Please consider donating a small amount regularly.
dubkev
Use a tool like Jack Daniels's VDOT calculator to calculate your target training paces for different types of run.
http://www.coachdino.org/VDOTCalc.htm
The way it works is that you take a recent race performance and use that as an input (in this case I used your best 10k pace). The important output is the section of the right which tells you that based on your 10k time you should aim to run your easy runs at 6:43/km, your "threshold pace" should be 5:25/km and you should aim to hold 5:00/km for your interval sessions. It also predicts that based on your 10k, your target half marathon time would be about 1:58:34 (5:37/km) although I'd take those numbers with a serious pinch of salt.
In your case, the "best average paces" that you provide for 5 and 10k are very different (your 5k performance is considerably better than your 10k performance) and so this presents a quandry about which one to use to set your optimal training paces. In your case I would be inclined to use the 10km VDOT... this may be an underestimate of your true ability and may result in the training paces being too easy, but as a novice it's better to err on the side of caution and you can update your training paces as your best 10k effort improves.