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THEFAIRONE's Photo THEFAIRONE Posts: 183
7/6/13 9:31 A

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Beckyanne, you will get there! These groups are a great resource if you have questions too! :) Let me know if you have questions about terminology. :)

Headed to healthy & fit!


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THEFAIRONE's Photo THEFAIRONE Posts: 183
7/6/13 9:30 A

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Nancy, it is for my 10K. I've done a 10K before but didn't do any interval training. Looking to run it in about an hour this time. Thank you all for your input!

Headed to healthy & fit!


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BECKYANNE1's Photo BECKYANNE1 SparkPoints: (152,029)
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7/6/13 7:54 A

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I wish I could just understand all of this. I'm also training for a HM and will be doing a 10k in Aug. I just go out there and run. I've read up on alot of this stuff, but can't really understand it.

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OFFWERUN's Photo OFFWERUN Posts: 81
7/6/13 6:35 A

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Is this for your half training or your 10K? Your half pace will be slower than your 10K, but my take is, especially in the summer with warmer temps (which are going to force you to slow down) is just to run the interval sections faster than your easy portions--what this is doing is allowing your body to dip into the glycogen stores so that you build more and bigger glycogen tanks, whereas the easy portions are teaching your body to utilize fat for fuel.

Nancy

ACE Certified Personal Trainer, RRCA Certified Running Coach

Member of the NTX Runners, DRC, Rockwall Running Club, Plano Pacers, NYRR, Team Runnersconnect

"No weight is ever PERFECT enough to do the enormous job of CREATING happiness!" From The Don't Diet, Live-it Workbook


KAPELAKIN's Photo KAPELAKIN Posts: 1,971
7/6/13 12:41 A

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I think that sounds about right. If your expected 10K race time is around 50:00, you would not be trying to run that pace during your 50:00 training runs, which is why they're recommending HM pace. I'm assuming if you're specifically training for the 10K that there are also some shorter repeats at faster pace? Race day is when you put it all together and hit your goal pace for the full distance after you've tapered so your legs are at your best and you're optimally fueled and ready to perform.

Voluntary Discomfort is the secret cornerstone of strength. We build our whole lives around increasing comfort and avoiding discomfort, and yet by doing so we are drinking a can of Weakness Tonic with every morning’s breakfast. ~Mr. Money Mustache
5K PR: 23:40
10K PR: 48:57
HM PR: 1:59:37
30K: 2:57:44


TRI_BABE's Photo TRI_BABE Posts: 2,938
7/6/13 12:09 A

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I can't see the whole plan so can't really help that much. Seeing that your race is in November it may have you doing easier intervals right now and later on do faster ones. The warmup and cooldown, which I am guessing the first 20 minutes and last 15 minutes are, are just what they say they are - easy. I don't worry about pace during my warm ups or cool downs, sometimes I do cadence drills or strides etc to get my legs warmed up but I don't try for a certain time in them.



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THEFAIRONE's Photo THEFAIRONE Posts: 183
7/5/13 11:53 P

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I have a technical question I'm hoping you all can help with! I'm training for a 10K in September (and a half in November!) and I'm following a training plan.

My 50:00 pace run says I need to do 20:00 at an easy pace, then repeat 2:00/half marathon pace & 1:00/easy pace 5 times. Then 15:00 minutes of easy pace to finish.

My question is this: Wouldn't my half marathon pace be slower than a 10K pace? I think the middle section is supposed to be harder than the easy 20 at the front and the easy 15 at the back, correct?

Headed to healthy & fit!


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