5 X 1 Mile reps with 2 min rest

Since you are doing marathon training these mile repeats are probably what I classify as Groove Pace Intervals (or some call them lactate tolerance intervals) which are done at 94-96% of vVO2 max and are what many marathoners do as their speed work.

In this case 2:00 to 2:30 jog recovery would be the right recovery range for you on these.

Given your mileage level you can also probably work up to doing 6 repeats as well.

This is a little hard to zero in on your half marathon pace with the information given but I would think it would probably be in the 6:10-6:20 range.

Good Luck,

MPR

This is a little hard to zero in on your half marathon pace with the information given but I would think it would probably be in the 6:10-6:20 range.

I was 1:23 low (so 6:20 pace) and doing 5 x 1 mile @ 5:55 pace with about 2:30 recovery (jog 350, walk 50), and didn't really feel stressed until the last one @ 5:45. THAT said, I also did that workout at sea level after training mostly at altitude, so perceived effort can be wonky -- it feels like you are running easy, but you're actually pretty close to VO2 max.

the question is, what is the purpose of this workout in regards to your training/racing goals?

"I've been fitting these in most weeks for my marathon training. I've been averaging around 70+ miles a week for the past year. I won't go into the rest of my training because no-one probably cares anyway, just wondered on the answers to the 2 questions."

wrong would need to know what the rest of your week look likes, as far as marathon specific training I assume you are doing some marathon pace/effort runs which should be the primary session of the week when a marathon is less then 10 weeks away

this workout is meaningless unless we know where you are in your training, eg. just trying to get fit then well I guess a session like this is ok but other sessions would be more benefictial (hills), in marathon specific phase then session of less use

Thanks for the replies, cheers MPR I've bookmarked your training advice a while ago on 5 key workouts and plan on using them, I start my 12 weeks to go on Monday in the run up to Blackpool marathon.

Cheers,

Jase6670

my rough weekly training goes like this lately,

Mon 1 warm up 5 x 1 mile (2 min recovery) 1 Cool down average around 6m/m pace for the reps

Tuesday 12 to 15 mile at around 8m/m pace easy distance

wednesday 1-2 mile warm up with 6 mile worth of 300m reps (slight downhill gradient at 5:30 pace constant (really focusing on staying completely relaxed throughout the interval last few around 4:40 to 5m/m pace (these are nearly all out and not that relaxed LOL, to work on leg turnover and speed, full recovery jog in between 9m/m pace.

Thursday easy 6 at 8-8:30 pace

Friday depends how I feel either 1 mile warm up then 8.5 mile at 6:50 to 7m/m pace then last .5 mile back to 8m/m pace to warm down.

Sat easy 10 at 8m/m

Sunday really depends how I feel, could be 16-20 but mostly i do 18 at around 8m/m pace to 8:10m/m average.

as i'm into the last 12 weeks from monday i'll start incorporating the 10/10 runs on a sunday, tempo etc during the week, basically the workouts MPR gives on his 5 key marathon workout thread from a while back.

Cheers

pathetic but predictable,

thanks

i trained this way.

I woudl start with the pace you are describing.

The next week I would add a mile, decrease the pace by 5 seconds and decrease the rest by 15.

I would start the rest at 4:30 minutes. I would continue to decrease the rest each week by 15 seconds and deduct 5 seconds from the pace and add a mile.

I woudl start at 3 miles and work my way towards 8 repeat miles.

Every 4-6 months I would do it again...only starting at my race pace average per mile....plus 5 seconds the firt week.

Thanks for the reply, that is definetly something to work towards.

Looks like the mod's have deleated the spam post.

Cheers,

did 6 X 1 Mile as suggested with a 2:30 400m jog inbetween averaged 5:57m/m excluding the rest, quite comfortable even for all 6. (1.5 WU on track and 2 mile for the run home from the track)

Should I keep these as a weekly workout? and try to reduce the rest or more reps?

Thanks,

As it was a little slipply in the snow it is difficult to project you half marathon time, especially as your race is 8 miles further than this session. You also failed to mention if your efforts were all out, on your short course miles, and if you felt comfortable. A bit out of breath is not really what we are looking for here

One more question have you done any racing in the post year?

Last fall, I did 7x1600m w/200m rest (probably 1:15 to 1:30) mostly in the high 530s, except the first when I wasn't warmed up, and then 2 weeks later ran 2:39. My bet is that you can sustain your mile repeat pace for a half marathon right now. But it is hard to tell how difficult those were for you. Why don't you try running them in low 5:40s?

last race i did was a 5K last may in 18:34. Since then been doing base work with 2 AT runs a week and a long run of around 16-20.

On the 6 repeats at the track I felt really comfortable on all of them and could have managed another 2 or 3 I reckon before getting tired.

Been 1 15K run a week for the last few weeks (with a 1 mile warm up/CD either side) at around 6:30 to 6:40 pace, i try to do these by feel and keep my breathing steady but not laboured. 20 milers at the weekend around 7:45 to 8 pace, somtimes midweek 300's X 18 if I'm getting bored, at around 5:20 to 5:30 pace last few around 4:50 to 5 pace with a 2 min jog back between reps, try to total 6-7 miles for the reps with a 2 mile wu and cd either side. Most of my other runs 10-12 milers etc at around 7-7:30 pace. usual 6 mile recovery jogs anywhere between 8 and 9mm pace.

like i say, overall weekly mileage around 70

dont know if that helps, thanks