Depends how long you do your tempo. For 20 min around 7:05-7:15 pace would work. For 30 to 40 min, 7:10-7:20 should be alright as well. A good workout to do would be between 4 and 6 miles with 1 min rest and try to run them in the high 6:50-7:00 range feeling as comfortable as possible. That would help you get into sub 20 shape I believe. Keep in mind to do strides here and there and a long run every 10 days.
Hi, I've just turned 15 and my pr's have been in a horrid plateau since last summer. I do 45-50k a week, a regular week looks like this:
Sunday: 7*roughly 720m intervals in the woods in 2:40 off 1 min rest
Monday: light weights
Tuesday: club track intervals, can be 300m to 1000m reps.
Wednesday: 7.5k moderate pace in woods
Thursday: 12*300m hill reps concentrating on good form
Friday: light weights
Saturday: 5k flat out
My PB's were good for a 14 yr 3 month old but they're pretty awful now. My main event is 5k and my best is 19:40 but right now I'm down about 19:50-20:10 level. I am training well (I think) but in races I can't turn it on. Have you any ideas how I could get out of the rut? Cheers!
Thanks for providing such a great resource, its really a kind and informative thing you are doing.
I am running Boston tomorrow, and was wondering if you had any thoughts on a) how to adjust pace ( the original plan was 6:04 a mile) and b) weather it would be a better policy to try and not destroy myself so that a faster recovery is possible. I have some goals on the roads/track that I would like to work on for the rest of the spring. My training has come along very well, so I know I am in good shape.Thanks again.
Had a long talk with someone running Boston tomorrow and there chances to win it. They think the heat will be at their advantage. What kind of climate do you train in?
Hello coach,i'm a 16 years old runner,standing 178cm and 63kg.
I began my running career last spring.
I ran only 5 km races and i progressed from 32' to 19'45".
I did just five 10 km races and my best one was 45'25".
Also i tried a 15 km one and i got 1h10'05".
I want to get under 18' in the 5 km race and in August i also want to run a sub 1h35' Half Marathon.
Here you go.How should i train? I'd be really thankful for your advice!!