Training Pace

I’m getting started on working on one of my October Goals which was to run a sub 40min 10k. This means I will need to make some adjustments to my current training pace! Whilst I was recovering from my knee injury I was advised to obviously slow down. For the last few weeks I’ve been tracking my overall pace during each training session.  Here’s a little rundown on the  Training Pace I was sticking within and the pace I will be doing for this month!

Endurance Workouts

Recovery Jogs:

Pace/Mile- 8:44 to 9:14     Pace/K-5:26 to 5:45               8:08 to 8:38 /5:03 to 5:22

Long Runs:

Pace/Mile-7:44 to 8:44     Pace/K-4:49 to 5:26               7:08 to 8:08 /4:26 to 5:03

Easy Runs:

Pace/Mile-7:44 to 8:14     Pace/K-4:49 to 5:08               7:08 to 7:38/ 4:26 to 4:45

Stamina Workouts

Steady State Runs:

Pace/Mile-6:51 to 7:03     Pace/K-4:16 to 4:23               6:17 to 6:28/ 3:54 to 4:01

Tempo Runs:

Pace/Mile-6:34 to 6:51     Pace/K-4:05 to 4:16               6:02 to 6:17/ 3:45 to 3:54

Tempo Intervals:

Pace/Mile-6:29 to 6:42     Pace/K-4:02 to 4:10               5:57 to 6:09/ 3:42 to 3:49

Sprint Workouts

100m: 18.0 to 19.8               16.5 to 18.2

200m: 37.0 to 40.6              33.9 to 37.3

400m: 1:19.3 to 1:25.3        1:12.7 to 1:18.2

So I am kicking it up a notch so I can run sub 40 10k’s consistently before my race on November 6th 🙂

Patience + Sticking within these Training Zones = Reaching My Race Goal!?

Some of my edibles from today:

I know most of you have made a list of Goals for this month.


Have You Started Working On Your October Goals?

How Are You Going With Achieving Those Goals So Far?

Goals are dreams with deadlines.
Diana Scharf Hunt

14 Comments on “Training Pace”

  1. Christie says:

    Sub 40 is yours in November! Do you have someone that helps you come up with your training plans or do you do them yourself? YUMMY eats as usual:)

  2. Ya a sub 40 10k will be tough, but girl you know you can do it!!!
    Keep up with the awesome training!!!!

    I’m aiming to get back into great running shape – aka break a stupid 20 min 5k which I currently have not been able to do (LAME) because I switched my running to endurance running and got lazy with speed work, so I’m definitely trying to do more fast runs and pace work to get my speed back to normal!

  3. That is going to be a tough pace to maintain but I am sure you can do it m’dear! You have been training so hard and fueling yourself properly 🙂

  4. Brittany says:

    Yahhhooo great goals!! Put your mind and full effort into these jogs and you will FOR SURE accomplish that sub 40min!!

  5. jenandberries says:

    Fab goal, and your sprint pace is fierce!! Love the big salad with the ketchup ;P

  6. I’ve never had sesame snaps before, they sound good though. And I don’t know what’s in the 4th picture with the apples, but I want it 🙂

  7. Tara says:

    I like how you’re going about achieving your goal! It’s a really good idea to map out your paces so you’re not going too slow or too fast, and you can really hone in on what you need to be doing. These paces are pretty much exactly what I do!

  8. great goals!! you’ll knock them out of the park i’m sure 🙂

  9. You can do it! 🙂 ❤
    Yep, Im working torwards my October goals. 🙂

  10. I need to make October goals still….haha 😀

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