Pace for LSD run on 10K plan

Having completed C25K I immediately started on a 10K training plan. My plan consists of three different types of run each week: 1 x 30 mins intervals run; 1 x 30 - 40 mins hill run or tempo (I may swap about depending on how I feel); and 1 x 6-10 km Long Slow Distance run (increasing by ~10% each week).

I read that the LSD run should be at 'conversational pace', or about 60 - 70% of effort, but I didn't really know what that equated to in terms of pace.

Today I found this Training Pace Calculator which I think is very handy.

You enter your time for a known distance, for example 5K, and it calculates the optimal pace for your LSD run, tempo run, and intervals run.

Now I know I should be aiming for 8.34 mins/km for my long run, I shall slow right down. I went too fast today ;-(

I'm also pleased to note the suggested pace for my Tempo run is about what I managed using the Stamina podcast, so I shall continue to use that one day a week for the tempo run.


Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

1 Reply

oldest β€’ newest
  • Ha, long slow run. I did wonder what this was about.

    Have you tried the B210K podcast that's floating about yet?

You may also like...