21-04-2013, 04:49 PM
sorry I didn't get to your reply before the 5k run, however it all looks to have worked out ...
for the 10km race .. don't consider going out any quicker than 19:45 for the first 5k
you show that you have the 5k speed however for the 10k you have to stay as relaxed as possible till you get to the 7k mark
and relaxed is meaning being able to run sub 4 minutes per k without it causing too much fatigue
if you able to do this then a good 10k result should be achievable
TheEd
for the 10km race .. don't consider going out any quicker than 19:45 for the first 5k
you show that you have the 5k speed however for the 10k you have to stay as relaxed as possible till you get to the 7k mark
and relaxed is meaning being able to run sub 4 minutes per k without it causing too much fatigue
if you able to do this then a good 10k result should be achievable
TheEd