5K pace vs 10K pace vs HM pace (Page 2)

Oldteen - 2009-09-16 8:51 PM

Rocket Man - 2009-09-16 2:47 PM

Aerobic capacity is aerobic capacity no matter how you build it. Just because you aren't pouding your joints 7 days a week doesn't mean you aren't building the same aerobic capacity in the pool or on the bike.

True, but legs still need adaptation to running.  I enjoy hammerin' my bike for 2-3+hr near LT on weekly group rides, but NO WAY would the legs hold up at that HR for 2-3hr run.  Coming to tri from avid cycling background I've been frustrated that my aerobic capacity has NOT directly or quickly translated to similar run performance.  Trick seems to be ramping up the running mileage without injury-like my shin splints this Spring.  I'm up to 30mpw now, but doubt my middle-aged legs could reach 70+mpw in this lifetime

And for most age group athletes 40 mpw is plenty for joint and connective tissue to adapt to running.

Thanks for the great posts. Helpful stuff.

Maria - I'm pretty much in the same boat. New to running, but I just run where i feel comfortable. Just remember where you came from (the couch) and all your acheivements are significant!!

My run times have been dropping all year. I just got a garmin and I love it. Just use it as a training tool. As a non-runner the extra information provided by it has been really helpful. Not to mention i wasn't even wearing a watch before. When i put it on, i realized my heart is lower than i expected during running. So I can push harder and not blow up.


I'm pretty pumped for my first half marathon in December. Its really motivating me to keep running. But i think i'm shooting for the full marathon in februrary. And i've only just started to be able to push more in the 5ks. PB last weekend of 21:50 (at the end of a sprint). The weekend before i ran a 50:34 10k (at the end of an international, but it was mildly hilly.)

Any thoughts on where my goals should be? I would like to run the half marathon in 1:30 range, but I'm not the type to be crushed if i don't hit my goal time. The full would be great if i can get myself in shape enough to finish around 3:15. I just don't know if i can hold the pace over time.