10K

[Skyedriver]

Just completed my second yesterday - Isle of Mull 10K - 56.35 think I could have been in the 55's if I'd known the course.
Did 56.02 on the Mull of Kintyre 10K a couple of months ago.
Been doing 12K in training.
Next stop the Great North Run in September...

[M1AGM]

Fantastic, must have been great to run in those environments. Do you have any data on your pace/performance?

My 2p, I wouldn’t be doing 12k runs to train for 10k runs, you dont need the extra 2k in your legs.

[jm8403]

M1AGM said:

Fantastic, must have been great to run in those environments. Do you have any data on your pace/performance?

My 2p, I wouldn’t be doing 12k runs to train for 10k runs, you dont need the extra 2k in your legs.

Well done. OP

RE: 12km/weekly volume, that would depend on your goals. If you fancy getting sub 50 there are lots of programs / coaches out there but you would expect to have one longer run a week in there.

[Inspire]

There is a running thread in the sports forum below - worth asking in there as there are lots of experienced runners on PH (believe it or not!)

Thanks

Rob

[egor110]

jm8403 said:

M1AGM said:

Fantastic, must have been great to run in those environments. Do you have any data on your pace/performance?

My 2p, I wouldn’t be doing 12k runs to train for 10k runs, you dont need the extra 2k in your legs.

Well done. OP

RE: 12km/weekly volume, that would depend on your goals. If you fancy getting sub 50 there are lots of programs / coaches out there but you would expect to have one longer run a week in there.

Not longer than the actual race though .

[Skyedriver]

Thanks for the encouragement, most of my runs are around the 4 or 5.5 mile mark (10K = 6.2miles app) but I needed to do a couple of longer runs to make sure I can do the 10K (just makes sense in my crazy head). Great North Run in September so need to build up to 13 mile for that one although I think with 60,000 entries the start will be a bit of a slow walk until folk get strung out along the route. (Last time I did the GNR was 1983 (17,000 runners).

Oh, and yes, running the Mull of Kintyre (Cambeltown - MOKRUN) and the Isle of Mull 10K along the road adjacent to the shore are pleasant venues. My usual training routes are similarly rural too.

One thing I've found is that doing longer distances, the 5K Parkruns are getting slower...

[jm8403]

Skyedriver said:

Thanks for the encouragement, most of my runs are around the 4 or 5.5 mile mark (10K = 6.2miles app) but I needed to do a couple of longer runs to make sure I can do the 10K (just makes sense in my crazy head). Great North Run in September so need to build up to 13 mile for that one although I think with 60,000 entries the start will be a bit of a slow walk until folk get strung out along the route. (Last time I did the GNR was 1983 (17,000 runners).

Oh, and yes, running the Mull of Kintyre (Cambeltown - MOKRUN) and the Isle of Mull 10K along the road adjacent to the shore are pleasant venues. My usual training routes are similarly rural too.

One thing I've found is that doing longer distances, the 5K Parkruns are getting slower...

Good work. GNR was my first half I think, great experience.

It sounds like you're looking to complete these events, without too much pain, so I would agree, you do not need to go to race distance to complete it. Actually, it can be detrimental as it may impact your next run/session.

Shout if any questions.

[Skyedriver]

Back again, 9 miler this morning, a week after the 10K run. Managed 9.5min/mile and happy at that at my age. (Was 7.5min/mile 40 year ago).
20 mile bike ride through the week.

Question regarding the GNR. With 60K runners (I'm down for around the 2 hours 5 mins mark) how long before you cross the start line, how long before you actually start running and do you get a corrected time these days?

[egor110]

Skyedriver said:

Back again, 9 miler this morning, a week after the 10K run. Managed 9.5min/mile and happy at that at my age. (Was 7.5min/mile 40 year ago).
20 mile bike ride through the week.

Question regarding the GNR. With 60K runners (I'm down for around the 2 hours 5 mins mark) how long before you cross the start line, how long before you actually start running and do you get a corrected time these days?

You'll be chip timed so your time starts when you cross the start line regardless of how long it takes you to get there.

They'll probably section off runners into time zones so your all around the same speed .

[Skyedriver]

Thanks, was chipped on the two 10K races I've done but the numbers were significantly less than the 60K expected in the GNR.
I last did the GNR 40 years go and there were 17K runners, then, folk seemed to maybe say they were going to do it in a time way faster than reality and were walking in front of me.

[ToNyC1]

I ran the GNR last year. We were set off in waves depending on time. There was a walk until the start line then you were quickly able to make a bit of space for yourself. I don't remember getting held up much at all.

I'm training for Manchester half in October at the moment and using the Garmin coach on my watch which tells you how long and what kind of workout to do, used it for every half I have trained for.

[Inspire]

ToNyC1 said:

I'm training for Manchester half in October at the moment and using the Garmin coach on my watch which tells you how long and what kind of workout to do, used it for every half I have trained for.

I used the Garmin coach for most of my Half-Marathons and think it’s really good.

Thanks

Rob