Im a 2:10/4:58 guy and my coach has me running tempos at 7:15 mile pace, started the base from 7:30 tempos, eventho my easy runs were 8min pace whole year round, I was sick for 5 weeks throughout Oct and Nov.
Is this a regular procedure to build up tempo pace during winter base? Im mostly running in temperatures around 25-40 degrees for context
To build up to desired tempo distance/time it would be better to do it in a broken manner at the desired pace than to try and prescribe a lackluster pace. For example 3x2k w/1min rest or 3x2mile with 90 sec recovery.
To build up to desired tempo distance/time it would be better to do it in a broken manner at the desired pace than to try and prescribe a lackluster pace. For example 3x2k w/1min rest or 3x2mile with 90 sec recovery.
maybe I should rather perceive them as steady runs, for example today I did 3mi@7:09 and then shortly after 3x300m@57s with 2min jog rec
Sounds like you have smart coach. Tempos and threshold work is commonly done at way too high an effort which will defeat the purpose of the workout. If he’s reining you in a bit I’m sure he is just trying to not wear you down. Good luck!
Yes it’s a slow pace. As a 4:58 guy you should be able to tempo 6:15 pace but if your out of shape running tempos at ~6:30 pace might be necessary. Remember it’s a tempo don’t push too hard.
800 / mile time is not a good indicator of tempo pace. You better look at your 5 k pace (real race or time trial on the track and not a random xc course which might be short) and add about 30 s per mile.
When I was able to run around 2:00 at that age, I made it mainly with speed and stamina, and definitely lacked endurance. My best 5 k was around 18:30 and if someone suggested 5:30 - 6:00 tempo pace (based on the 800) I would struggle a lot, and end it after two miles most likely...
Coach is trying to bring you back slowly. Be grateful that you have a smart one. Most are idiots when it comes to training paces. You probably can’t race a 4:58 rate now because you missed a large chunk of time recently. Coach is probably concerned about the effects of the illness. By March your tempos should be closer to 6:30s. If not, then have a conversation with the coach. Until then, trust the process.
Im a 2:10/4:58 guy and my coach has me running tempos at 7:15 mile pace, started the base from 7:30 tempos, eventho my easy runs were 8min pace whole year round, I was sick for 5 weeks throughout Oct and Nov.
Is this a regular procedure to build up tempo pace during winter base? Im mostly running in temperatures around 25-40 degrees for context
As a HS sophomore, my times were similar to yours, but all of my over distance runs were faster than 7:15 per mile and a tempo at 6:00 would not have been difficult. Calling a pace a pace a “temp” doesn’t necessarily make it one.
2:10/4:58 shows that some strength needs to be developed but tempo pace shouldn't be anywhere close to 7:xx. Threshold for a well trained 4:58 miler should be in the 5:50s, with tempo work maybe in the 6:00-6:15 range. Maybe you're not there & would do some of that work in the 6:20-6:30 range or so. I don't really understand "tempos" @ 7:xx. They're just fast easy runs, which, honestly, doesn't serve a huge purpose. Maybe he's using tempo interchangeably with steady state? Those prescribed paces are just upper end of your easy range. Do they have you doing any pace work in the 6:00-6:40 range?
The replies on here are mainly speculation based on no solid evidence, as the OP did not provide anything that let's you conclude about threshold. I would "guess" that whatever it is should start with a 6...but there is a way to find out. Go out to a flat loop that you know well and run for 1 hour straight at the pace you feel is hard, but sustainable. I would start the first two miles at 6:40 and then be really honest with yourself and run by feel. Record your splits (rather than trying to strain to hit a specific pace) and make an honest assessment of how you felt throughout. Then you get a better sense of where you stand. At the end you should be pretty tired but not trashed and straining. You might fail this task on the first try if your normal training is much shorter, but you can try again in a few weeks (track season is still far away).
Im a 2:10/4:58 guy and my coach has me running tempos at 7:15 mile pace, started the base from 7:30 tempos, eventho my easy runs were 8min pace whole year round, I was sick for 5 weeks throughout Oct and Nov.
Is this a regular procedure to build up tempo pace during winter base? Im mostly running in temperatures around 25-40 degrees for context
As a HS sophomore, my times were similar to yours, but all of my over distance runs were faster than 7:15 per mile and a tempo at 6:00 would not have been difficult. Calling a pace a pace a “temp” doesn’t necessarily make it one.
You trained too hard, please don’t try to influence the next generation to do the same. Tempoing at 6:00 or faster and only running 4:5x (or even as fast as 4:2x) is nothing to brag about. Running easy runs at 7:15 or faster is even worse.
OP, as others have said, it sounds like you have a good coach. I would trust him. MOST motivated athletes train too hard and never realize their potential. Don’t fall into this. Ego has no place in training. Run hard in the races. Train, don’t strain. Train faster once you race faster.
He is not asking of the training is too slow or too fast. He wants to know if the pace fits the definition of tempo pace. The pace is too slow to be called tempo.
This post was edited 52 seconds after it was posted.
As a HS sophomore, my times were similar to yours, but all of my over distance runs were faster than 7:15 per mile and a tempo at 6:00 would not have been difficult. Calling a pace a pace a “temp” doesn’t necessarily make it one.
You trained too hard, please don’t try to influence the next generation to do the same. Tempoing at 6:00 or faster and only running 4:5x (or even as fast as 4:2x) is nothing to brag about. Running easy runs at 7:15 or faster is even worse.
OP, as others have said, it sounds like you have a good coach. I would trust him. MOST motivated athletes train too hard and never realize their potential. Don’t fall into this. Ego has no place in training. Run hard in the races. Train, don’t strain. Train faster once you race faster.
Come on. 7:15 pace is really, really slow and a tempo that pace is a waste of time. It would be like a 4:30 guy cranking out a tempo at 7:00. A tempo run at 7:15 would a good warmup for an interval workout.
Did you actually find 7:15 to be a stressful pace?
You were sick and so not at full fitness. track season will last probably go 5 or more months. You have plenty of time to build fitness. Best to take it slow. no need to strain or injure yourself or get mentally tired by pushing yourself too hard now.
Be patient. it is going to be a long season. I would presume the coach will increase the pace once he sees you are easily running the pace he tells you to run.
You trained too hard, please don’t try to influence the next generation to do the same. Tempoing at 6:00 or faster and only running 4:5x (or even as fast as 4:2x) is nothing to brag about. Running easy runs at 7:15 or faster is even worse.
OP, as others have said, it sounds like you have a good coach. I would trust him. MOST motivated athletes train too hard and never realize their potential. Don’t fall into this. Ego has no place in training. Run hard in the races. Train, don’t strain. Train faster once you race faster.
Come on. 7:15 pace is really, really slow and a tempo that pace is a waste of time. It would be like a 4:30 guy cranking out a tempo at 7:00. A tempo run at 7:15 would a good warmup for an interval workout.
Did you actually find 7:15 to be a stressful pace?
I’ll give you this, he may be able to handle faster than 7:15 pace for his tempo runs. But I’m still of the opinion that it’s better to err on the side of slow/slower for a tempo than to push the red line every time. He will achieve meaningful aerobic development at 7:15 pace. And if it’s too easy, his coach will adjust accordingly.
I was moreso responding to your comment about your own training. You said yourself that you are a high school sophomore. I’m not claiming to be a genius about training, but I’m older and more experienced than you. I’ve seen way too many people training at 7:00 every day and 5:15-5:45 for every tempo only to run 16:00 in the 5k and 4:30 in the mile. This is bad training. It’s too hard. You said yourself that you have similar times to the OP. Please err on the side of training slower and training more.
Perhaps I’m an exception, but yes I do find 7:15 mildly stressful, and I always have. I average 8:00-8:30 for the vast majority of my easy miles and can run well, well under 2:00, 4:20, 15:30. My tempo pace was slower than 6:20 when I first ran under 4:20, as a HS sophomore. I’m sorry for this long-winded reply, but please don’t fall into the trap of “7:00 is easy,” “tempos need to be sub 6” mentality that affects so many guys your age.
When I ran 4:59 my 800 was only 2:10. I think you've got some decent speed but endurance is definitely lacking. Some more mileage and tempos are exactly what you need to get better in the mile. And I agree 7:15 is too slow, I think you could handle 6:15 like the other poster said, even though it got downvoted. I was doing 4 mile tempos around 6:00 pace when I ran 4:59, I was probably running a little too hard. But 6:10 would have been very reasonable. A 7:15 would be a joke of a workout for someone running sub 5 in the mile.