Miler09 wrote:
Would it be a good idea to start running at a slow pace and and get progressively faster until I reach tempo pace (instead of jumping right into running around 5:45 pace)? Also, would doing strides before a tempo run help me run a better workout?
In my opinion this is a good idea, there are a couple of reasons for this. First, it guarantees, or at least improves the chances, that you won't overdo the tempo run. Also, psychologically speaking you usually walk away from a workout feeling better about what you have done if you finish faster than you start.
I'm not a huge fan of the Daniels formula's for a similar reason to what was previously stated, it assumes too much of a linear progression, it also assumes that all athletes respond the same to the same stimulus, which we all know isn't true. I think it's good for a guideline, but not much more. Personally, if you look at my PR's versus the workouts I was doing, according to Daniels, I was way over performing. But when I did workouts that Daniels says should equal how I've performed in races, I got much slower in races. Just one mans experience.
So, what I would say, is figure out what pace feels right to you. Based off of what we've heard it sounds like around 6:00 pace is about right for you. If you want to run it progression style, start off at 6:10-6:15 and finish at 5:50-5:55 pace. Also, run these things longer man, if it's not at least 4 miles, what's the point?