10k in 57:30
Posted: Sat Nov 04, 2017 1:40 pm
I'm on week 10 of my own walk/run program. I just finished my first 10k run in 57:30 min. That's a 9:17 minutes per mile pace. Here are the details. Please feel free to critique... That's why I'm here on the forum, so that I can learn from more experienced runners.
- Felt good pretty much the entire run. Last ten minutes felt slow, but not too hard. After 30 min I was pretty much on auto-pilot.
- I kept a 1 min walk / 6 min run ratio the whole way, except for the first interval I walked for 2 min as a warm-up
- I did not do any accelerated intervals (I.e. Running as fast as I can) I just kept a comfortable medium running pace. Do you think I should do some sprints next time or just increase overall push?
- didn't try any harder on hills... I just pushed myself as hard as I did everywhere else. Any advice to get hills faster?
- This was my third run of the week... Yesterday I did 8k... I know I should of been resting today, but the weather was nice, my kids were napping... Took advantage of the circumstances. Will rest tomorrow, or only do cross training. Maybe even for two days.
Usually I keep my longer runs for the weekend. Longer runs up until now have been 8k, but those are getting easier, so they will become my medium runs.
Any tips on getting a faster time next time I do a 10k?
- Felt good pretty much the entire run. Last ten minutes felt slow, but not too hard. After 30 min I was pretty much on auto-pilot.
- I kept a 1 min walk / 6 min run ratio the whole way, except for the first interval I walked for 2 min as a warm-up
- I did not do any accelerated intervals (I.e. Running as fast as I can) I just kept a comfortable medium running pace. Do you think I should do some sprints next time or just increase overall push?
- didn't try any harder on hills... I just pushed myself as hard as I did everywhere else. Any advice to get hills faster?
- This was my third run of the week... Yesterday I did 8k... I know I should of been resting today, but the weather was nice, my kids were napping... Took advantage of the circumstances. Will rest tomorrow, or only do cross training. Maybe even for two days.
Usually I keep my longer runs for the weekend. Longer runs up until now have been 8k, but those are getting easier, so they will become my medium runs.
Any tips on getting a faster time next time I do a 10k?