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Wednesday, February 15, 2012

Estimate your 10 mile time from your 5 mile performance

With just over two weeks to go to the Ballycotton '10', the 5 mile race in Carrigaline next Sunday (19th Feb) is an ideal opportunity to gauge what your Ballycotton time might be like. Both the Ballycotton '10' and the Carrigaline '5' races are reasonably similar courses in that they both have small pulls to contend with. Whatever your current level of fitness is like now, you are not going to really improve by any amount in the next two weeks. Essentially, you can use the Carrigaline race as a test of your fitness levels and then have a full two weeks to recover before the big day.

So what do you expect your Ballycotton time to be? The biggest mistake that most people make is that they start too fast and then get into trouble in the second half of the race. If you know exactly what your likely finishing time might be then you can run at the correct pace. It's not just a case of getting your 5 mile time and doubling it. As you would expect, you are going to run a 10 mile race at a slower pace.

I have a list of suggested 10 mile times HERE based on your time in Carrigaline. It is of course based on the assumption that you have done the training for a 10 mile race!

More details on the Carrigaline race in a preview here on Friday. If you are going then you can register your details online HERE, skip the entry queue on the day and pay then.
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7 comments:

  1. Anonymous15/2/12 6:12 pm

    think its a bit off.i did 61 in dungarvan and i've only just slighty dipped below 30 for the 5 mile.if i went by that chart,it should have taken me 62.30 for dungavan

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  2. John Desmond15/2/12 7:38 pm

    The chart is based on a runner having the speed training done for a 5 mile race and the distance training for a 10 mile race.

    If you ran Dungarvan in 61 minutes then you probably have the potential to run well under 30 minutes. Something like 29:20 or so.

    You might consider doing some more speed work. You're probably faster than you realise you are.

    ReplyDelete
  3. Anonymous16/2/12 11:23 am

    pretty accurate for me regarding Bandon 5 miler and Dungarvan

    ReplyDelete
  4. Anonymous17/2/12 1:10 pm

    i'm similiar to first comment. Ran 76 in dungarvan but would a 5 miler in 39........

    ReplyDelete
  5. John Desmond17/2/12 3:35 pm

    If you ran the Dungarvan 10 in 76 mins at a steady pace then you should have gone through the 5 mile mark in 38 mins.

    You should have the potential to go under 37 mins.

    ReplyDelete
  6. Anonymous17/2/12 7:17 pm

    Did 32-46 @ 32-52. in eagle race last two years.
    Did 65-30. last two ballycotton 10

    ReplyDelete
  7. John Desmond18/2/12 11:13 am

    You are running the Carrigaline 5 and the Ballycotton 10 at the same pace. With some training, you should be faster over the shorter distance.

    ReplyDelete

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