I ran a 8k tempo pretty evenly at 5:45/mile. what kind of 5k shape does this indicate for me right now if im trying hard? (on a track or xc course, not a road race)
I ran a 8k tempo pretty evenly at 5:45/mile. what kind of 5k shape does this indicate for me right now if im trying hard? (on a track or xc course, not a road race)
I'd say you could run a 16:30, maybe 16:20.
I would say that you could run a 16:30. Or maybe even a 16:20.
Yeah, maybe mid to low 16's.
Tempo means (to me at least) that you could have run on at that pace for an hour.
I would say that you could run a 16:30. Or maybe even a 16:20.
Yeah I had a young lady do something quite similar this spring: 6 miles at 5:51 pace and she ran 16:43 so you may be able to run a bit faster
Eh probably wouldn't be able to hold that for an hour. been base training for a month (high schooler). My PR is 16:30 so that's reassuring. I'd like to hit 15:50 to open my season. how should i progress the tempo over the remainder of summer?
I would keep the pace the same or a little slower, and hopefully at the end of summer you'll feel like you'd be able to hold that pace for an hour.
i did a workout at that exact pace and ran 16:16 indoors for 5K
laughingostrich wrote:
I would keep the pace the same or a little slower, and hopefully at the end of summer you'll feel like you'd be able to hold that pace for an hour.
This.
I have about 8 more weeks of base training. So I just do 8k @ 5:45 once a week? No progression anymore with the tempo?
jusrun
King Ssss wrote:
I have about 8 more weeks of base training. So I just do 8k @ 5:45 once a week? No progression anymore with the tempo?
On alternating weeks do one shorter, slightly faster tempo run (5:35-5:40 @ 4 miles) and one longer, slightly slower tempo (5:55-6:05 @ 7.5-8 miles). As your fitness improves, increase the pace a bit. I like Tinman's rule of 1 minute slower than 5k race pace for long tempo runs.
16:19 +/- 5 seconds (assuming track or very easy XC course).
I don't get this. When I could tempo 5 miles at 5:45 (on a track) I was at least in 9:40 3200m shape. And I was on the endurance rather than speed end of things.
tempo torture wrote:
I don't get this. When I could tempo 5 miles at 5:45 (on a track) I was at least in 9:40 3200m shape. And I was on the endurance rather than speed end of things.
Were you "trying hard" like the OP says? And did the OP do the tempo run on a track like you did?
I was definitely putting out a good effort. Probably slightly harder than a tempo should be. Anyways a tempo not run on a track will most definitely be slower than a track tempo (unless it's a straight shot with a tailwind).
King Ssss wrote:
8k tempo at 5:45 pace, what does this indicate for 5k?
it doesn't
Jakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it
Is there a rule against attaching a helium balloon to yourself while running a road race?
How rare is it to run a sub 5 minute mile AND bench press 225?
Am I living in the twilight zone? The Boston Marathon weather was terrible!
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these
Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts
Strava thinks the London Marathon times improved 12 minutes last year thanks to supershoes