How much faster should a runner be able run to his last mile of a seven mile run if the first six miles were run at half marathon pace? Current 5k race pace sound about right?
How much faster should a runner be able run to his last mile of a seven mile run if the first six miles were run at half marathon pace? Current 5k race pace sound about right?
Very doable.
However,finishing a 7 mile hard run with a mile at 5k pace just might be overdoing it.
I used to add a 2:30 half or 5 flat mile when my 5k mile pace was 5:07.This was after doing the scheduled hard workout.I was often injured and usually raced way below what my training indicated.
It depends. If you are a world class marathoner, I would bet you could run that last mile close to mile PR pace. In general, the more endurance the closer you will be to mile PR speed.
obviously your training volume previous to this workout would be a big part of the answer.
Why would the volume matter if I told you I was running the first six miles of the run at my current half marathon pace? Isn't my volume irrelavant as long as I told you what pace I was running the first six miles at?
Fifty years plus wrote:
Why would the volume matter?
If you weren't reasonably rested for the workout, the last mile would be very difficult. Did you run 12 miles the day before or an easy 4? That would make a big difference.