Tempo and threshold build the same system. Tempo is continuous. Read the modifying the norwegian system thread if u want more info on how these types of things work.
I would do a 4-8mi tempo (continuous run) at or near 10K to Half pace in lieu of threshold 2-3 times before a race. (A 10K race, I'd do a 8mi tempo at half pace. A 5K race, 4-6mi tempo at 10K pace. In the other weeks before a goal/key race, I'd just do threshold intervals.
I would do a 4-8mi tempo (continuous run) at or near 10K to Half pace in lieu of threshold 2-3 times before a race. (A 10K race, I'd do a 8mi tempo at half pace. A 5K race, 4-6mi tempo at 10K pace. In the other weeks before a goal/key race, I'd just do threshold intervals.
6 miles at 10k pace is nowhere near a “tempo” lol. That’s just a glorified time trial
I would do a 4-8mi tempo (continuous run) at or near 10K to Half pace in lieu of threshold 2-3 times before a race. (A 10K race, I'd do a 8mi tempo at half pace. A 5K race, 4-6mi tempo at 10K pace. In the other weeks before a goal/key race, I'd just do threshold intervals.
6 miles at 10k pace is nowhere near a “tempo” lol. That’s just a glorified time trial
8 miles ar HM pace during training is close to all out effort. Tempo my azz...
bro has probably been running tempos above threshold pace and burning himself out
Classic HS tempo: 3 miles at 6k pace or 4 miles somewhere between 8k and 10k pace
That’s way too hard - I’ve understood that tempo pace roughly = race pace for distance + 20 seconds per mile. Anything faster doesn’t give the same feel.
When I ran 25:50-ish for 8k I would do 5 mile tempos at 5:35 pace. This was the only workout I did all season, but I’d do it every week. The benefit from tempos comes from consistently doing them over a few months, not from a few hard and fast tempos.
So if OP is running mid-17s for 5k he should be doing a 5k tempo at ~5:55-6:00 pace. If
Tempos are continuous runs at threshold effort/pace. The max you should be going for these in a training session is 30 min. In an ideal world, you can hold this pace in a race setting for 60 min but that's pushing it, especially as you move down the slope of being less trained. You can break these sessions up into intervals as well, by time or distance, as long as you don't go over the 30 min volume (highly trained athletes/pros can do longer sessions but you shouldn't be)
Then, there's marathon pace/half marathon pace work, which for us mere mortals should be slower than threshold pace unless you're a <60 min half runner . These runs are almost always continuous and longer in volume , as it's more of an aerobic strain rather than something that toes the line of aerobic/anaerobic like threshold work. Depending on your mileage, I'd do these at 10% of your weekly training volume.
Both threshold and marathon/half marathon pace work have their place in any distance runners plan, with the latter more often used in a base period or a build for a half/full. Threshold is just great all around.
Agreed. The terminology has become soooo messed up that no one knows if people are talking about the same or different things on here when they try to talk training or ask for advice.
Many years ago, before the current double threshold craze, the board tried to standardize the terminology on things like threshold(an older definition), vs. tempo, vs steadystate, vs medium pace training run, vs, time trial, and what paces constituted "too hard" vs too much rest etc.
It was interesting, but just like this thread, at the end, its more confusing than when you started reading.
Tempos are continuous runs at threshold effort/pace. The max you should be going for these in a training session is 30 min. In an ideal world, you can hold this pace in a race setting for 60 min but that's pushing it, especially as you move down the slope of being less trained. You can break these sessions up into intervals as well, by time or distance, as long as you don't go over the 30 min volume (highly trained athletes/pros can do longer sessions but you shouldn't be)
Then, there's marathon pace/half marathon pace work, which for us mere mortals should be slower than threshold pace unless you're a <60 min half runner . These runs are almost always continuous and longer in volume , as it's more of an aerobic strain rather than something that toes the line of aerobic/anaerobic like threshold work. Depending on your mileage, I'd do these at 10% of your weekly training volume.
Both threshold and marathon/half marathon pace work have their place in any distance runners plan, with the latter more often used in a base period or a build for a half/full. Threshold is just great all around.
Hopefully this helps!
This is a good post. At the end of the day, OP, I would surmise that 90% of runners run both their tempos and their threshold too hard. Figure out what those actual paces are supposed to be in a *perfect world* given your current fitness and then slow it down slightly and try to *feel* the pace, which should be relaxed and controlled, even if fast. No matter what terminology you use.
I agree, just go look at Summer (or Winter) of Malmo and try not to overthink. In the old days, every week consisted of a fartlek, a tempo, and a longish run, but I guarantee we all ran them too fast. And that’s the problem. Probably anyone would get more out of their training if they simply did more of it but slowed most stuff down and really ran by feel and in control. Your body is your best coach, not your actual coach, a written plan that you’re trying to adhere to, or a watch. The best thing you can do is listen to your body, daily.