Tempo run pace based on recent 5K time

Training Advice/Discussion General

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15 years ago 09/15/2008 2:39pm EDT

re: jonesy.

Okay- 15s/mile slower than 10k pace. That makes sense.But, I still disagree with this:

jonesy. wrote:
it's not reasonable to ask a 16 5k runner to run easy 6's for tempo, or 50 seconds slower per mile than 5k race pace.

I think there may be times when that is not only reasonable, but is in fact, exactly what needs to be done. For example, if the tempo run is a bit longer (an hour in the low-6 range is a lot harder than your standard 20 minute tempo run), or if tempos are being done "malmo-style" (4-5 times/week), or if a runner is aerobically weak, or if the terrain is different, or it's a second hard day in a row . . . etc.

Maybe I've got a bit more broad of an idea of what a tempo run is than do some people, but I feel that a tempo run can vary from what you're describing pretty much all the way up to a longer MP run. It all depends on the goal of the workout.

15 years ago 09/15/2008 3:26pm EDT

re: Not An Expert

For out hypothetical 16 min 10k guy his paces are going to be something like (note I am being pretty conservative. A lot people run the 10k , hm, 5-10 secs faster and the marathon 15-20 if they are aerobically strong):5k pace 5:1010k pace: 5:25hm pace : 5:40marathon pace : 6:00If your running 10 min intervals you want to be around 10k pace. If your running 20-30 min, you want to be around half marathon pace. If your running 30-60, you want to be around marathon pace. If you are running slower than 6:00 pace you are getting into the junk pace between MP and easy running. Obviously weather and conditions affect these paces a bit.

Not An Expert wrote:
Okay- 15s/mile slower than 10k pace. That makes sense.
But, I still disagree with this:
jonesy. wrote:
it's not reasonable to ask a 16 5k runner to run easy 6's for tempo, or 50 seconds slower per mile than 5k race pace.
I think there may be times when that is not only reasonable, but is in fact, exactly what needs to be done. For example, if the tempo run is a bit longer (an hour in the low-6 range is a lot harder than your standard 20 minute tempo run), or if tempos are being done "malmo-style" (4-5 times/week), or if a runner is aerobically weak, or if the terrain is different, or it's a second hard day in a row . . . etc.
Maybe I've got a bit more broad of an idea of what a tempo run is than do some people, but I feel that a tempo run can vary from what you're describing pretty much all the way up to a longer MP run. It all depends on the goal of the workout.

15 years ago 09/15/2008 6:27pm EDT

re: jonesy.

I have another 5K in 5 weeks ( Oct. 18th ). It's a flat course. I'm going to alternate a tempo w/o and some sort of V02 w/o. For the tempos I'm going to do things like the 4 mile in around 25:30 or so. For my V02's I'm going to do something like 6X800 in 2:45-2:50 or 3X1mile in 5:45-5:50. My goal for this next race is to get below 18:20 and then as close to 18 flat as possible. My long runs are in the 90 min to 1:45 range.

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Tempo run pace based on recent 5K time

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