I just ran 10 miles in 66:31 with the last five in 31:06. I negative split each of the six laps with the last three laps in 10:47,10:23 and 9:54. Am I good to go for a sub 30 minute effort for 5 miles?
I just ran 10 miles in 66:31 with the last five in 31:06. I negative split each of the six laps with the last three laps in 10:47,10:23 and 9:54. Am I good to go for a sub 30 minute effort for 5 miles?
Sure.
Obviously, no, it equals 66:31 for 10 miles on that course on that day. However, if I had run the last half of a 10 miler in basically 31:00, I would imagine I could run 30:00 for 5 miles.
I would think so, thoughs some times you can end long tempo runs at near your PR for shorter distances.
Obviously the negative split works, so if you're shooting for 30:00 for 5, go out at 5:10 pace or so and work down.
Maybe.
Not necessarily. The first five were so easy that they didn't really take away from the next five at all. But you might can do it.
Guppy wrote:
I would think so, thoughs some times you can end long tempo runs at near your PR for shorter distances.
Obviously the negative split works, so if you're shooting for 30:00 for 5, go out at 5:10 pace or so and work down.
I think he means 6:10 pace and workdown
CRAZY!!!!
I ran a 10 mile Mountain Run today and my time was one second off of your time (66:30)!!! I, however, did not run the last 1/2 of the race in 31:06. We had a net downhill for 7 miles, then from mile 7 to mile 9, we made up the entire net downhill plus more, only to finish the last mile mostly flat to somewhat downhill.
Right now I can run about 18:10-18:15 in the 5K, and I'm guessing about 30:15-30:30 in a 5 miler, but I'll find out for sure in two weeks when I race the distance. PR of 16:58, so I'm getting back into the swing of things currently. As a side note, the 10 mile distance is probably my strongest distance on any day. Have been running 40 mpw, but this week was over 50 mpw -- just to give you an idea.
Hope this helps!
The first five miles weren't that easy or even. The first three lap splits were 12:57,11:23 and 11:04.
Either way, you're slow.
Get back to me when you are in your 50's.
cgrunner wrote:
Guppy wrote:I would think so, thoughs some times you can end long tempo runs at near your PR for shorter distances.
Obviously the negative split works, so if you're shooting for 30:00 for 5, go out at 5:10 pace or so and work down.
I think he means 6:10 pace and workdown
Yes, I did mean 6:10 pace and workdown. Thanks.
What's the running equivalent of Tadej Pogacar riding ~7 W/kg for 40 min?
JACOB and YARED, why won't either try to emulate Hicham's 1500m tactics?
2024 College Track & Field Open Coaching Positions Discussion
If there are lions and leopards in Kenya, why don't athletes ever get eaten on their runs?
Can we talk about how crazy hard this Olympic marathon course is?
FEMKE BOL: sub 51 European Record, why it doesn't mean VERY much
Actual snipers (including a Congressman) think it was an inside job