6 / 13.1 PRE­DIC­TOR

Runner's World (UK) - - Training -

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.

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