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In article <1ihhg5INN71d@meaddata.meaddata.com>, chaz@meaddata.com (Chuck Sedlacko) writes:
|> 
|>   Recently, I've been looking over a book entitled "The Self-Coached Runner"
|> by Allan Lawrence and Mark Scheid. The book has a format where you look up
|> a section with a given distance and your goal time and it outlines a running 
|> schedule for that race and your level.  I don't have any prior race 
|> experience, and I had a question concerning some of the advice in the book.
|> 
|>  For example, to run a 45-minute 10K, the book states 
|> 
|>  "You are ready to train for a 45-minute 10K if you can run:
|> 
|>     220 yards in 38 seconds
|>     440 yards in 82 seconds
|>     1 mile in 6 minutes 20 seconds
|> 
|>  To run 10K in 45 minutes you need to average 7:16 per mile."
|> 
|>  I don't understand what the paartial times have to do with running the 10K.
|> If I could run at a 7:16 pace, why do I need to meet these other criteria?
|> Other "prerequisites" are given for other levels and for all distances.
|> 
|>  Thanks in advance for any input.
|> 
|> -- 
|> |Chuck Sedlacko     |                           |           (513) 865-1781|
|> |Mead Data Central  |  "I gave her the ring,    | Fabrication Applications|
|> |P.O. Box 933       |   She gave me the finger" |        chaz@meaddata.com|
|> |Dayton, Ohio 45401 |                           |    ..uunet!meaddata!chaz|

   To run a 10K at a "race pace" takes endurace, lactic acid tolerance and
high aerobic capacity.  I suspect that the benchmarks quoted in the book are
not requirements but merely measures of those ingredients with the 220 being
a measure of leg speed, the 440 being a measure of lactic acid tolerance
and the mile being a measure of aerobic capacity.  To maintain 7:16 per
mile for 10K you should be running this pace "comfortably" which requires
some faster paced training so that the race pace feels "easy" for the first
few miles.  I'm not so sure of the absolute time standards for these distances
but I incorporate 220,440 and mile repeats into my 10K training regimen for
the reasons cited above.,
	Bill