Hi ,
It looks like you're using an ad blocker.



The revenue generated from the adverts on the site is a critical part of our funding - and it's because of these ads that I can offer the site for free. But using the site for free AND blocking the ads doesn't feel like a great thing to do, which is why this box is so large and inconvenient. Some sites will completely block your access, but I'm not doing that - I'm appealing to your good nature instead. Did you know that you can allow ads for specific sites, whilst still blocking them on others?

Thanks,
Ian Williams aka Fetch
or for an ad-free Fetcheveryone experience!

Sub 45 10K

81 watchers
Jun 2014
1:26am, 25 Jun 2014
227 posts
  • Quote
  • Pin
tipsku
I wanted to ask what exactly a steady run is. I have found two different definitions for it. In one kind of training terminology it is the next fastest to easy, so still aerobic but faster than an easy run with a slightly higher HR as well.

Then I have also found steady as a definition for a run just slightly slower than a tempo run so close to 20 mile or marathon pace and also just below the individual anaerobic threshold. Tempo would be 10 mile to half marathon pace for me which then sits just on the anaerobic threshold.

Personally I don't use the term steady for the marathon paced run as that is a marathon specific run and I only benefit from it in marathon training. As Curly said, it's the no-mans-land where you no longer run fully in the aerobic zone so you tire faster but you are not working on your lactate threshold either. So unless you are training for a marathon where you would need that pace it does not really make sense to run at that pace.

Which definition of steady do you use, Gobi?
Jun 2014
8:48am, 25 Jun 2014
54,214 posts
  • Quote
  • Pin
Gobi
Steady is harder than easy - simple really

tempo is 10km pace plus 10/15 seconds per mile and no more than 4 miles

(people misuse the word tempo)

hmp is exactly that
FR
Jun 2014
12:19pm, 25 Jun 2014
1,815 posts
  • Quote
  • Pin
FR
Really helpful Gobi, appreciated.

Especially the definition of tempo.
Jun 2014
1:08pm, 25 Jun 2014
54,217 posts
  • Quote
  • Pin
Gobi
I love this thread

Help gets appreciated in here
Jun 2014
2:27pm, 25 Jun 2014
29,638 posts
  • Quote
  • Pin
Hills of Death (HOD)
You have to agree with the Gobi he knows best

I tried tell this to people at my club they don't listen.

This girl I'm trying to help used to do 24 min 5ks and now does 30 mins ones.

She does her 6 mile club runs at 9.30 pace you do the maths ;-) she aint improving even though she is doing speedwork.

Can you tell her cause I'm sick off it now. SHe text me last night saying speedwork was horrible she's so slow FFS
FR
Jun 2014
2:55pm, 25 Jun 2014
1,820 posts
  • Quote
  • Pin
FR
HOD, that sounds like trying to build a house on sinking sand. :(
Jun 2014
2:56pm, 25 Jun 2014
29,640 posts
  • Quote
  • Pin
Hills of Death (HOD)
If you know the person (she's done Cambs PR a lot so probably) you know she's 'hard' work but cute ;-)
Jun 2014
10:26pm, 25 Jun 2014
28,247 posts
  • Quote
  • Pin
Nellers
Some folks you just can't reach, so we get what we had here last week. ;-)
Jun 2014
11:12am, 26 Jun 2014
461 posts
  • Quote
  • Pin
PinchyII
Gobi - I don't know what you mean by Average HR? My Max HR is 184. My resting is 48. I am quite a "big bloke" - as soon as I start to move my HR hits 120.

The "easy" 5 I did yesterday:

http://www.fetcheveryone.com/training-log-view.php?id=10223988

was at just under 9M/M pace with an Average HR of 130. To get an average of less than that I would be walking.

my LT is 158 and my LT breaking point is 173.

Therefore I conclude that my easy runs are 130 - 145 / steady runs = Av HR of 150 - My LT sessions at 157 - 159 and could do this for 10M. my Tempo sessions at 163 - 165 and could do for 6 - 8Miles (obviously excluding race day)
Jun 2014
2:05pm, 26 Jun 2014
54,222 posts
  • Quote
  • Pin
Gobi
Pinchy - what are you scared of ? When did 10mm become walking pace ?

About This Thread

Maintained by Spark
For those who want to go sub 45min for a 10k and/or those that have already done it and want to give advice. Share your journey here.

Type of Workout-- Total Time -- Pace (mins/mile)-- Pace (mins/km)

Race Pace 7:15-- 4:30

200m Intervals -- 48 -- 6:25 -- 3:59

400m Intervals -- 1:38 -- 6:34 -- 4:05

800m Intervals -- 3:25 -- 6:50 -- 4:15

1km Intervals -- 4:20 -- 6:59 -- 4:20

1200m Intervals -- 5:20 -- 7:07 -- 4:25

Mile Intervals -- 7:24 -- 7:24 -- 4:36

2km Intervals -- 8:40 -- 7:40 -- 4:46

________________
  • Show full description...

Related Threads

  • 10k
  • events
  • goals
  • sub

Report This Content

You can report any content you believe to be unsafe. Please let me know why you believe this content is unsafe by choosing a category below.



Thank you for your report. The content will be assessed as soon as possible.










Back To Top

Tag A User

To tag a user, start typing their name here:
X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 114,490 Fetchies!
Already a Fetchie? Sign in here