May is for 10K

Having made my return to racing recently at the Midland and National Road Relays and not suffered any ill effects I’m now turning my attention to doing a couple of races to see how far away I am from a top 250 UK ranking.  I’m starting with a couple of 10Ks in early May at the Silverstone 10K on the 7th May and Bristol 10K on 11th May.  These are really just a test of my fitness but will give me a good idea of how far I’ve got to go to be back at my best.  It looks like it will be a busy week as I’m also running a flat out mile to commemorate the 60th anniversary of the great Roger Bannister first breaking the four minute mile.

So, let’s take a look at what it takes to achieve a top 250 UK ranking over 10K, how close I’ve gotten to this in the past…and subsequently panic.  My 10K PB seems like a good place to start.  In 2012, before being ravaged by injury, I was in decent shape and running well.  At the Northbrook 10K I ran 34:33 placing me 1,312th in the UK according to the Power of 10.  So just 1,062 people to overtake!  If that was in a race it’d be a pretty tall order!

Actually, looking at the improvement in performance I’ll need it is a pretty tall order.  Over the last few years it has taken a time well under 32 minutes to achieve a top 250 UK ranking over 10K.  In 2013 the 31:49 was 250th in the UK ranking and in 2012 31:43.  For my to achieve this I’ll need an 8% improvement on my PB.

But what does this look like in terms of pace per mile?  My PB of 34:33 is a pace of 5:34 per mile and, to achieve a top 250 UK ranking, I’ll need to drop that to around 5:08 per mile.  This pace is somewhere between my current 3K and 5K pace.  So I can run this fast, just not for long enough.  Which prompts an obvious question – what am I going to do to achieve the improvement in performance I need?  I haven’t yet got an answer to this question.  My focus for now is to see how my next 2 races go and build a strategy from there.

%d bloggers like this: