6 / 13.1 PREDICTOR
WHY ‘A 10K is great because it has that endurance aspect of a half marathon but doesn’t require you to run too much so close to race day,’ says Henwood.
HOW Three to five weeks before race day, run 10K at 80 per cent effort (a ‘comfortably hard’ level of exertion). Take this 10K time in minutes (for example, a 55:30 is 55.5 ) and add 0.93. Multiply the result by 2.11. Using this formula, a 50-minute 10K at 80 per cent effort predicts around a 1:47 half marathon at race effort.