Acceleration 10k run from Body Limits
05/02/2008 - 19:00
05/02/2008 - 20:00
On Tuesday 5th Feb Robin Dowswell will lead a 10k acceleration run from Body Limits. If his ankle has not fully recovered then he'll lead it on his bike.
It will be over the same route that the Predictor 10k takes (+ a bit at the end). Robin will set the pace which everyone must follow. The slowest should make it to half way, the fastest until the end.....just.
The schedule will be:
| Distance | Split | Pace | Time | Description |
|
0.0-0.5miles |
4:30 | 9:00 | 4:30 | |
|
0.5-1.0miles |
4:20 | 8:40 | 8:50 | |
|
1.0-1.5miles |
4:10 | 8:20 | 13:00 | |
|
1.5-2.0miles |
4:00 | 8:00 | 17:00 | |
|
2.0-2.5miles |
3:50 | 7:40 | 20:50 | |
|
2.5-3.0miles |
3:40 | 7:20 | 24:30 | Everyone should make 1/2 way!! |
|
3.0-3.5miles |
3:30 | 7:00 | 28:00 | This includes the turnaround point |
|
3.5-4.0miles |
3:20 | 6:40 | 31:20 | |
|
4.0-4.5miles |
3:10 | 6:20 | 34:30 | |
|
4.5-5.0miles |
3:00 | 6:00 | 37:40 | |
|
5.0-5.5miles |
2:50 | 5:40 | 40:30 | |
|
5.5-6.0miles |
2:40 | 5:20 | 43:10 | |
| 344m SPRINT | 5:00 | 44:15 |
Depending on the level of people running we could startoff at 8:40 pace, but the bottom line is that everyone reaches 1/2 way.
