I *enjoyed/did well with intervals alternating between ~1km at 5km pace and then a few mins at 10km pace for "recovery"....
looking at your race your description is accurate - your heart rate ups to what must be maximum at 5km - no doubt feeling pretty uncomfortable.
I'm no expert but does this suggest you need to work on vVO2 max or something? Should 10km (or any longish race) be at max HR?
(*did not enjoy)
Thanks Rob. I think more work on VO2 max probably is the answer - i.e. more longer interval sessions at 3-5km pace. I did very few sessions like this over the last few months, they don't really feature much in the Pfitzinger plans - that's what I like about them! - but I guess need to embrace the speedwork if I want to get quicker over shorter distances. I think a different training plan next time - while Pfitzinger's marathon plan is very well-renowned I'm less convinced about the newer ones for 10k etc. All I really need I think is a decent aerobic base with good base mileage, with regular intervals and a few tempo runs thrown in.
But I'm still frustrated that I can continue to do relatively well on 5km races off the same training (another near-PB 5 days after this race) and just not quite cut it at 10k... (see latest entry today!)
I was in the same boat Paul many years ago as my 10km pb is by far my worst. 5k's always went ok and HM's better. In the end I stuck to the race distances I enjoyed rather than beat myself up about it and used 10k's as training.
Yes maybe it's just not my distance! Back to the long stuff now which I definitely prefer.