Thread: 10 mile run

Originally Posted by MACCA

I know that i wont get much feedback on this as there isnt so many runners here but since last year i have done three 10 ks - 6.2 miles and have done them in 49/50 minutes.Iam never going to be that quick but im quite happy to be plodding around at these times at the grand old age of 38 lol.The question is i have a 10 mile race on december 3rd and im thinking, hopefully setting a time of 90 minutes, does this seem ok because im thinking as its a longer run maybe i should slow my pace down from when i do a 10k, any thoughts ideas would be appreciated......

Ofcourse you will have to slow your pace down! You can't expect to run 10 miles at the same intensity you run a 6 mile race at. the last thing you want to do is set to fast of a pace and burn yourself out.

Yeah, 90 mins. for 10 miles is a respectable time.

P-funk, i know what your saying but if i was completly honest with myself the 10ks i have already done i have plodded around them and deep down i dont push myself hard enough....

You're right there really aren't a lot of runners here. The thing you have to cosider is that your training will be different for a 10 mile race than it would be for 6.2. When I trained for an 18 mile it was a month of running a series of longer and slower then shorter and faster runs getting my body more accustomed to both the speed and endurance factors involved.

That method has me at just under 3 hours for 18 miles which is good even in my age group.

Edit - Just woke up, and couldn't read for shit... misread info

Yes, slowing down for the 10 miler would be absolutely necessary. You were moving at a pace of 8 miles a minute for you previous 10K, which is definetly respectable, and pretty fast (I'm running right now, and my personal 5K has been 24:38.. and I was EXHAUSTED).
Dropping down one minute would be the perfect drop I'd say, aiming for a 90 minute race. Ponyboy and Goalgetter helped me out before to quite an extent with a few questions of mine.. they may chime in soon.

if you go to runnersworld.com there are some training calculators that can help you figure out what time you should be running for one race, based on a time for a previous race. based on a 50 min 10k, it says that you should be able to run a 10 mile race in about 83 minutes.

Yes flexa thats what i was thinking, if i could do 83 mins it would be good so i thought 90 mins, thats 9 min miles, seven mins more just incase, well its december it could rainy,windy or just freezing cold, hold up a minute im making excuses already lol.Runnersworld.com is a good site thats where i found all the info on local races in my area, thanks again...

Originally Posted by flexa

if you go to runnersworld.com there are some training calculators that can help you figure out what time you should be running for one race, based on a time for a previous race. based on a 50 min 10k, it says that you should be able to run a 10 mile race in about 83 minutes.

That might be quite a stretch...
His previous race has been 8 minutes a mile, for just over 6 miles.
This race, using that calculator, would be 8.3 minutes a mile, 8:20, for ten miles. An extra 20 seconds is that much slower, especially when you putting out 4 more miles... is it not?

Never underestimate the steady pace you can maintain during long distance runs. You won't have the same pace as your first couple of miles, but if your 6th mile took you 8 minutes you can expect your next 4 to be around 8:30 when averaged out as long as your concentration, hydration, and dedication stays in tact of course.

Originally Posted by Focus

That might be quite a stretch...
His previous race has been 8 minutes a mile, for just over 6 miles.
This race, using that calculator, would be 8.3 minutes a mile, 8:20, for ten miles. An extra 20 seconds is that much slower, especially when you putting out 4 more miles... is it not?

Even 20 seconds per mile can feel a little bit different and allow you to maintain a heart rate and pace that you might not otherwise be able to hold.

As for the OP, 90 minutes is fine for a 10 miler, especially your first. Since there isn't a huge amount of difference between 6.2 and 10 you won't have to slow down a lot, but your longer runs (which you should be training up to) should be done slower to allow your body to adapt to the longer distances. And maintaining a consistent pace from start to finish is always your best bet to be able to sustain the pace throughout.

It takes time to be able to maintain pace for longer distances, which includes building your aerobic base as much as possible. The problem is, lots of people don't take the time to do this, get hurt because they are running too hard too soon and then get set back. Don't let this happen to you.

Thanks for the replies guys, just going to ask another question, am i the only one who really struggles training by thereself, but when it comes to running with others or even the actual race i have no problems.A lot of my problems are if i think to hard about my breathing i mess it all up, i find that if theres people around me even if we are chatting i dont think about my breathing and then its fine????

i have trouble when it comes to running by myslef as well. i def dont run as well as if if i were to run with someone else or even in a race and i tend to focus a lot of my breathing too. one thing that helps me is listening to my i pod, then i dont really focus on how hard im breathing. even running on the treadmill helps me to run better sometimes too, even though it sucks, because i can set it at the pace i want and i have to keep up with it

Originally Posted by MACCA

Thanks for the replies guys, just going to ask another question, am i the only one who really struggles training by thereself, but when it comes to running with others or even the actual race i have no problems.A lot of my problems are if i think to hard about my breathing i mess it all up, i find that if theres people around me even if we are chatting i dont think about my breathing and then its fine????

i think that is pretty typical. i almost always run alone, but i find on days where i have something on my mind where i dont focus on the run itself, my times are better. i get distracted, though, when trying to talk while running. do you trainin on the road or on a treadmill? do you listen to music while running?

a 10 mile race is quite an accomplishment, best of luck. personally, i have gotten away from the big distance races, i got into triathlons a year ago and really enjoy them (once I forget about the pain )

RB12, I ran yesterday on the treadmill, which i dont really like doing and did a 10k -6.2 mile but have found now that even listening to my minidisc player puts me off. I must be weird because if i run with a mate and chat the time flys past and i dont hane any problems with my breathing and oh yes no aches or pains at the moment, touch wood.

running to music can excite your nervous system, create arousal, and make you run faster and break your pace, causing you get fatigued more rapidly.

Yes P-funk your spot on where iam concerned, i had recorded some really upbeat music and when i watched myself in the mirror i was all over the place where i was trying to keep up with the music..... i must admit though im sure i wasnt aroused..lol....

Originally Posted by P-funk

running to music can excite your nervous system, create arousal, and make you run faster and break your pace, causing you get fatigued more rapidly.

However - you can also use it to create the proper pace. I listen to music with a cadence set at 90 BPM just like my running cadence should be to help keep on proper form and stride length.

I find listening to music helps me zone out and forget about how my legs feel, especially after a long period of time. But then I've been doing it for quite some time.

Originally Posted by ponyboy

However - you can also use it to create the proper pace. I listen to music with a cadence set at 90 BPM just like my running cadence should be to help keep on proper form and stride length.

I find listening to music helps me zone out and forget about how my legs feel, especially after a long period of time. But then I've been doing it for quite some time.

right, the only difference is that you are an experienced runner who knows what their pace is, how to read your body, etc.....For people who aren't at that level yet, they are going to probably push the pace when music is playing. It happens to me if I try to run (which is like once a year).

CHEERS everyone for your input, not long to go now until 3rd december, will let you know how i get on..

90 mins for 10 miles is very doable. Especially with the pace you are running your 10K's at. How far do you run on your training runs? What kind of pace are you running then?

When I was competing in tri's I would start off my training easy. Just running 3 to 5 miles in the mornings at 8 to 9 minute paces. I would slowly increase the distances as the days and weeks went by and worked up to running 8 to 15 miles a morning at a 7 min pace. If I was running 10 miles I would run whatever pace I could do for the first 7 to 8 miles and then kick it up for the last 2 to 3 and then really kick it on the last mile to a 5 min mile.

You just have to keep working at it and pushing yourself and you may surprise yourself. Make sure you have the correct gear, especially your shoes. If you are going to run 10 miles then try to get to where you can run 12 to 15 miles and then the 10 will be easy for you. You may want to add some swimming or cycling in there as well to help build up your VO2 max.

Originally Posted by ponyboy

However - you can also use it to create the proper pace. I listen to music with a cadence set at 90 BPM just like my running cadence should be to help keep on proper form and stride length.

I find listening to music helps me zone out and forget about how my legs feel, especially after a long period of time. But then I've been doing it for quite some time.

agreed (with all that has been said). runnning is one of those unique things where the only way to train for it is to do it and the only way to fins what works for you is to discover everything that doesnt. I personally do not train with music, i had a coach a long time ago that said that if you cant suffer through the training without music, how will you conquer the race?

i do understand that it works for a lot of people to ease their minds from the repetitive motion, so i thought i woulf throw it out there

I am a huge supporter of Jeff galloway's programs - go to www.JeffGalloway.com and ask them any questions. Jeff answers you himself. I agree with slowing down a bit but not too much. You will be good at 10 miles - At 8 you will start to feel it so have some gu or shot blocks around 5 miles or so...and look into training Jeff's way from here on out