Nick J. ran: Assumes that you can ...

Track and share your training!

Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.

Sign Up
  • 6 miles
  • 0:00 time
  • 0:00 pace
  • 684 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
10K Tempo Traing 6.2 mi

Assumes that you can run your 10K goal pace for one mile and then you can recover with a slightly slower pace.

I'd like to get a 10K under 40 minutes so I'm assuming:
6:27/Mile = Tempo
7:30/Mile = recovery

This would work well on the treadmell... I'd put it at 1.0% grade to compensate for some wind resistance if you were outdoors on a track or flat surface.

.50 Mile Warm Up (Recovery Pace or Slower)
.50 Mile at Tempo

.45 Mile Recovery
.65 Mile Tempo

.40 Mile Recovery
.60 Mile Tempo

.35 Mile Recovery
.65 Mile Tempo

.30 Mile Recovery
.70 Mile Tempo

.25 Mile Recovery
.95 Mile Tempo

Adds up to a 6.2 Mile run

over 3 years ago

Calories
684
  • Nick J.
    Nick J.
    Nick J.

    I'd like to do this along with my Wednesday morning repeats. Wednesdays are basically 1/2 mile repeats with a 2:30 recovery. I'll walk or do whatever it takes to get my pulse down below 130bpm. Fridays are a pretty cool treadmill workout Tara and I have been doing. I'll write that up sometime also.

    over 3 years ago • Like

  • Jeff N.
    Jeff N.
    Jeff N.

    Oh that's interesting. Sounds like a good workout. I'll have to give it a try.

    over 3 years ago • Like

  • Nick J.
    Nick J.
    Nick J.

    I have some work to do to hang at these paces. Not sure if I should back off more on the tempo or the recovery? Either way... its a goal for me!

    over 3 years ago • Like

  • Jeff N.
    Jeff N.
    Jeff N.

    I don't know ... I'll give the workout a shot sometime and will let you know what I think. Those will be tough paces for me as well.

    over 3 years ago • Like