What does a blog runner do after completing their first 10K race? Why, sign up for another one, of course!
Now that I’ve got the first 10K under my belt, I’ve decided to sign up for not one but two more 10K races. The first is the Brighton Marathon 10K, which takes place before the main Marathon event on Sunday 6th April; and the second is the Race For Life 10K on Saturday 5th July. This gives me just under seven weeks to train for my next race and try to get myself moving a bit faster to beat my current 10K time of 1:08:00.
So, in order to get things moving, I’ve designed myself a new training plan with the aim of building on both my speed and endurance for the big day, and this evening’s run was the first session.
Although I have done some speed training over the last few months in the form of fartlek sessions, I felt that this time round I needed to do something a bit more structured to help with pacing and stamina. So, every other Tuesday, the plan is to practise tempo runs. According to Hal Higdon, a tempo run is a continuous run with a buildup in the middle to near race pace…and then easy towards the end.
Unfortunately, I didn’t quite get the concept right as I was trying to build up to around 6 mins per kilometre, my goal 5K pace. However, I still think that this approach could be useful in terms of improving pace and stamina as I still want to work on my 5K times while training for the 10K race in April.
So, my aim for this evening was to do a short 3K run, with the first kilometre building up from my 10K pace (6.45) to my 5K target pace (6.00) in the second kilometre and back down again for the final third kilometre.
While the splits would indicate that this was fairly successful, the graph that shows my pace throughout the duration of the run tells a very different story.
Still, it is early days for me and the whole tempo run thing, so hopefully I’ll do better next time. For now though, I’m happy to be trying out some new workouts again and looking forward to seeing how they affect my overall time.
Do you use tempo runs in your training? What sort of pace and distance do you aim for? How have these workouts benefited your overall pace and endurance? Please share your thoughts and ideas in the comments.