Ask Bill: 10k
As featured in the issue of Running Times Magazine
Q: Hi Bill,
Certainly have followed you over the years, and admire your talent! I live in the next town (Holliston), and run quite regularly. Yesterday I won the (60-70 age group) Angino Memorial (12th annual--I hid my competitors' walkers) in Newton. Mile one was the climb up Centre Street or as Sir Edmund would call it; "Everest". The question or thought is: I have been doing less mileage, but a lot more speed work--well what passes for 60+ speed i.e. 7 ± min/mi. Does that make sense as I want to train for some 10k (Angino was 5)? I have no idea where you train, but if you head West on 16 some days I may see you; course after a meeting I would then see nada but your taillights!
--Cully
A: Cully,
Aiming for 10k would mean a balance of aerobic and anaerobic efforts. Most of the time, mileage pays big dividends to 10k racers/runners as well as for marathoners. Of course this past Winter was terrible for trying for speed or miles! At the end of the day however whatever combination of miles that work for you and keep YOU happy is what counts, I like to aim for my 10ks these days with a mixture of road/grass 5k/10k pace efforts of 1 to 5 minutes and easy 1 hour runs!
--Bill Rodgers