Wednesday, 31 August 2005

CTFR 10k pace judgment

Posted by speedygeoff On Wednesday, August 31, 2005 | 2 comments
A time predictor might help you with your pacing in the Canberra Times 10k.

According to the time predictor my 90:50 half the other day equates to a 40.45 10k.

So I wouldn't expect to break 40 (yet).

In the CTFR I find I lose about 30 seconds between the 3k and 6k marks. (Because, not being especially fit, I slow dramatically up hills at present.)

To run 40.45, my pacing plan is therefore to hold myself back to about 4:00 per km from the start to the 3km mark, 4.10 per k to the 6k mark, and close to 4.00 per km to the finish.

If that's not too scientific for you, you too could have a go at working out your best pace based on your times for other runs.

3000 5000 10000 1/2Mar Marathon
9.45 16.40 34.30 77.00 2:41.30
10.00 17.05 35.20 78.50 2:45.20
10.15 17.30 36.10 80.40 2:49.10
10.30 17.55 37.00 82.30 2:53.00
10.45 18.20 37.50 84.20 2:56.50
11.00 18.45 38.40 86.10 3:00.40
11.15 19.10 39.30 88.00 3:04.30
11.30 19.35 40.20 89.50 3:08.20
11.45 20.00 41.10 91.40 3:12.10
12.00 20.25 42.00 93.30 3:16.00
12.15 20.50 42.50 95.20 3:19.50
12.30 21.15 43.40 97.10 3:23.40
12.45 21.40 44.30 99.00 3:27.30
13.00 22.05 45.20 100.50 3:31.20
13.15 22.30 46.10 102.40 3:35.10
13.30 22.55 47.00 104.30 3:39.00
13.45 23.20 47.50 106.20 3:42.40
14.00 23.45 48.40 108.10 3:46.30
14.15 24.10 49.30 110.00 3:50.20
14.30 24.35 50.20 111.50 3:54.10
14.45 25.00 51.10 113.40 3:58.00
15.00 25.25 52.00 115.30 4:01.50
15.15 25.50 52.50 117.20 4:05.40
15.30 26.15 53.40 119.10 4:09.30
15.45 26.40 54.30 121.00 4:13.20
16.00 27.05 55.20 122.50 4:17.10

2 comments:

  1. You were four seconds too fast Geoff! My 107:46 half should have meant 48+ minutes, or does my 44:03 10k mean I should run 98 for the half?? Looks like a sub-12 3000 for me will be next to impossible.

    ReplyDelete
  2. Do we need to build in a "being chased by someone you don't want passing you" factor? I had several people closing at the finish of the CTFR - Susan and Jenny to name just two. So my advice could be, arrange for someone to try and mow you down at the finish of a race you want to do well in????.

    ReplyDelete

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