Setting My 10k Goal

by Rick T.
(Portland)

I've been running for over a year now and after half a year of training (70 miles/month) I ran 10k in 39:40. Since then I tried a few more races over the summer (in the heat) with my best time a disappointing 40:10.




I also ran 1500m in 4:45.

Since a few months ago I increased my mileage (100 miles/month) and a few weeks ago I ran 1:30:20 half marathon.

What time should I shoot at in my next 10k race?

Thank you for your advice.


Answer by Dominique:


Hi Rick,
Thanks for your question about setting your 10k goal.

As a newbie you are doing quite well in going sub-40 on your 10k. That's great.

And your half marathon time is very good as well.

It's very hard to say which time you should shoot for. I put your times in my Race Conversion Calculator.

Based on your 1.5k time you'd be expected to run a 35-36 min 10k and a 1:18hr half marathon.

Based on your 10k time you'd be expected to run a 1:27hr half marathon.

This type of information is not unusual. You have got a good basic speed, so you are fast over a short distance. However when you need to go 10k or a half marathon you need to be able to rely on your stamina much more than on your speed.

And that's what you are still developing. I would recommend a lot of base building work over the next year, see Base Running Drills.

For a good 10k race it's also important to do tempo runs and, closer to the race, also interval work.

However, base building is most important. Building your base takes a number of years. During this period I'd expect you to improve year-on-year and it wouldn't surprise if you bring your 10k down into the 38 - 39 min region this year.

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With goal setting for a race I would always keep in mind that things don't always go your way, e.g. weather is a big factor. I usually set myself a fast goal and a slower goal. The fast one is for great race conditions and the slow one is if things don't go my way. That way you can still get some satisfaction out of a race, even if you don't make it to your PR because of harsh conditions.

Best of luck.
Kind regards,
Dominique