Tag Archives: begging for advice

I’ve got 4 weeks.

Starting today, it’s 30 days to that next 10k.

I’ve got 4 weeks to run and go into that race with fitness as good or better than had in the Pittsburgh Half Marathon.  My 10k split on the half was 1:05:06. My tentative goal is to run 1:02:08, a 10 minute pace.  I wouldn’t be disappointed with 1:05:06, a 10:28 pace.

I know that 4 weeks isn’t enough time to change much, I’m just looking for a schedule to write down to give myself a framework for the next few weeks. So, here’s what I’m planning.

  • 2 rest days.
  • 1 long slow weekend run.  8-10miles. 11:00 pace
  • 1 Interval workout, mile w/u, 4x800m @ 9:00 pace, 400m @ 12:00 jog recovery, mile c/d. 
  • 1 race pace run, mile w/u, 3 miles @ 10:00 pace, mile c/d
  • 2 easy runs. Probably 6.2 miles  of running @ 10:30-11:00.

I can’t decide if this is too aggressive, or too relaxed. It’s a surprising number of miles; 26-28 miles discounting the warmups (which I generally do).  I could dial it back but I want to stick with 5 days a week; three rest days is too many for me.

Anybody have any thoughts?