What should my tempo pace be?

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    Michaeltherunner

    Member since 07/04/2015.

    26 posts. Last post 6 years ago.
    6 years ago 06/21/2017 9:31pm EDT

    I am training for XC this summer (upcoming junior) and this will be the first time I'll be doing tempo runs. Although, I'm not exactly sure what my tempo paces should be, because I don't really think I am heavily a speed or endurance based runner.

    PRs:

    400- 59.33

    800- 2:11.9

    1600- 4:56.7

    3200- 11:26 (tri meet win, only time I ran it)

    5k xc- 18:19

    I've finished 8-10 mile progression runs in preseason track in the 6:50-7:10 range, (6-8 miles have been finished in 6:40s but that was freshman year). My easy pace has been high 8 pace, not sure if that's okay or if I should lower it any.

    So, what should my tempo pace be?

  • Smoove

    Anonymous Poster

    6 years ago 06/21/2017 9:37pm EDT
    re: Michaeltherunner

    Just about 6:20 pace for a 20 minute effort assuming your in the same shape as when you ran that 3200 and 5k.

  • Fake coach

    Anonymous Poster

    6 years ago 06/21/2017 10:32pm EDT
    re: Michaeltherunner

    Go by effort. Pick a hilly course and run hard for 30-40 minutes.

  • reality czech

    Anonymous Poster

    6 years ago 06/21/2017 10:34pm EDT
    re: Michaeltherunner

    I agree with Smoove. Some people will tell you mile pace + 1 minute, or around 6:00/mile, but your 3200/5K time is a better guide. Start off at 6:20 for 20 minutes, and if that feels easy, you can run a little faster or a little longer next week.

  • Stats.gangsta_the_real_1

    Anonymous Poster

    6 years ago 06/21/2017 10:52pm EDT
    re: reality czech

    Plug your times in here. It should give you a suggestion for tempo pace.

    Http://timescalculator.appspot.com

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