tempo pace too slow / fast?

You're pretty close. You're running around 5:15 pace for 10k. In that pace range, you need to add 10-20 secs to find your LT pace. Since you're going 10k, which is a bit long to run at 100% LT for, you probably want to be on the higher end of that range (5:30-35).

In my opinion, as long as you're close (which you are), you should just go by feel.

Tempo runs... the crappiest term in the running world/literature. Some folk will say you should do shorter tempos, in the 20-30min range. Some folks will say you should do tempo intervals. Some folks will tell you tempo pace is 10k pace. Others will say 15k. Others will say HMP. Others will say MP.

It's hard to tell what is right and what is wrong and at some point we start to split hairs. poster above is right, you are close and that should be good enough.

Daniels has some nice tables with tempo length vs pace. You should check that.

While you have to be careful about splitting hairs and worrying about things that are so similar it doesn't matter, a recent 32:30 10k suggests that 10k run in 34:10 is too hard for a tempo run. Now some may argue it is HM pace but then it should not be 34 minutes long.

If you race infrequently, maybe you should run as hard as 34:10 for 10k every 3 or 4 weeks but that is not a tempo run. Of course, if you ran the 32:30 on a moderately hilly course or XC and you ran the 34:10 on the track, that would be a different story.

seems about right to me

HOW IS POSSIBLE TO SEE, THAT TEMPO PACE IS ONE OF PERSONAL SENSATION AND NOT OF SOME NUMERICAL DEPICTION!?!?!?

Yea and all you should be doing is HILLS! Hills and more hills. That is what you need to do, now that we start for indoor track you must do hills and more hills. Then hills with cartwheels as you go up the hill. Then hills with crabwalks up the hills. Then barefoot thru streams backwards hills. See coaches can help you up the hills...real steep ones by giving you little hand on the back baby ..help you up the hills. I know I'm a NE coach...hills baby

Tempo pace is highly individual. Two 32:30 runners might have different paces because one of those guys has a 15:20 5k and a 8:45 3k and the other is an endurance monster with a 15:40 5k and 9:05 3k as example. The one with more endurance and less speed will run faster tempos with the same effort.

I wouldn't do many tempos that fast if I were you because they can burn you out as 34:10 is likely HM pace or even faster. And that pace for 6 miles is demanding. It's almost a competition in full training. HM pace usually (not always) is broken in reps for most (sub)elites (3 - 4 x 2 miles, etc.). So take that with a grain of salt :-)

But there are many ways to train! So my training style is not the only good one out there...

Pikachu

impersonates that italian guy wrote:

HOW IS POSSIBLE TO SEE, THAT TEMPO PACE IS ONE OF PERSONAL SENSATION AND NOT OF SOME NUMERICAL DEPICTION!?!?!?

pretty good.