How Can You Improve Miles 7 - 9 in a 10 Mile Race?

by Graham
(Fareham Hampshire, England)

Hi, I am a 52 year old man who's been running now for just over 4 years. Originally to get fit but now bitten by the bug, to improve my running times.

I am running at the moment between 30-35 miles a week and include hill work, distance work and some tempo runs.

I have competed in the Great South run in Southsea England for the last 3 years with times of 79 mins 01 secs for the 1st race, 76 mins 34 secs for the 2nd and 76 mins 09 secs this year.



The problem I had this year was that I was looking for a sub 75 minute time and was on time up to about 6 and a bit miles when, although the wheels did not actually come off, they certainly wobbled! So from being on time for sub 75 at 6 miles I only managed the 76 mins 09 secs.

How can I improve that 7-9 mile section so that I do not get the drop off in time I experienced this year.

I always do a long run on Sundays 10-12 miles and include hill work on other runs of between 6-8 miles.

I feel like I am doing the right thing but still don't seem to be able to push through that 7 -9 mile section.

Any help or advice you have would be most welcome.


running tips
Answer by Dominique:
Hi there,
Thanks for your question about your 10 mile race.

It sounds like you have got a decent variety in your running and you are making improvements.

In order to run a successful race, any race, you need to do some running above, some running at and some running below goal pace.

You mention some tempo running. Can we change that to a lot of tempo running?

In addition to your long runs, tempo running is a key ingredient for races of this distance.

Tempo pace is the pace you'd be able to maintain for an hour, so improve that tempo pace and your pace in that 10 miler should come down as well.

Another tip that might help is that you have got to expect the increase in intensity. You really need to split that race in three blocks.

Block 1 is mile 1-5; your main focus here is not to run too fast. Make sure to get on goal pace early and stay there. Your biggest enemy in this part of the race is being overzealous. Many people run too fast in the beginning of the race, only to regret it later.

Block 2 is mile 6-8; this is the part in which you have to expect that things are going to get tougher. You'll have to start grinding your teeth a lot more in order to stay on goal pace.

Block 3 is mile 9-10; this is the part in which things can really start hurting. Lactic acid starts building up in your legs. You feel that everything is getting really hard. The thing your body wants you to do is give up. Don't. Tell yourself it is not that long anymore and try to keep on pushing on and stay on goal pace.

Being mentally prepared for that increase in intensity can be a big help. It works well for the 10k up to 10 mile race distance. Mental preparation isn't often taken as serious as it should. But all elite athletes do it. It can be a key difference between getting that PR or not.

Hope this helps.
Kind regards,
Dominique


Join in and write your own page! It's easy to do. How? Simply click here to return to Running Training Helpline.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




What's New?

  1. Five Tips for Running the Mile

    Want to improve your mile time? Here are some tips for running the mile that should help make you faster.

    Read more

  2. What is The Best Way to Train for a Beginning Runner?

    I have been running for a little over a month. I seem to be in decent shape for a former smoker. I started with 2 miles per run, twice a week for the

    Read more

  3. Is Distance Running Bad For You?

    Hi, I'm Anne, a 45-year-old who has newly discovered my love for running. I started three months ago when I participated in a fun run during which

    Read more

  4. Beginner Running with Ankle Pain

    I am 48 years old and I started running a couple weeks ago. You know run, walk when needed type stuff. I have gone out about five times doing pretty

    Read more

  5. Can Only Run Three Consecutive Days

    I am a truck driver who works every Monday morning to Thursday evening on the road. I am either driving or sleeping on the road and my truck only

    Read more