I ran a 60 min tempo on ice/snow and averaged 6:20 per mile. Was for sure a tough effort but felt fairly controlled. What should my 20 min tempo pace be, 6:00 or 6:10?
I ran a 60 min tempo on ice/snow and averaged 6:20 per mile. Was for sure a tough effort but felt fairly controlled. What should my 20 min tempo pace be, 6:00 or 6:10?
Put in most current race shape you are in to this.
The rule of thumb for a 20 minute tempo is that it should be 1 hr race pace. So estimate from your one hour workout what you think your 1 hour race would have been. You are the best to guess how close it was to a race effort.
Yes I know, but I find it hard to gauge how much faster I would have gone with a taper, and in a race setting. This was in the middle of my marathon build so legs weren't crazy fresh, though I hadn't done a workout in 3 days.
Orren wrote:
Yes I know, but I find it hard to gauge how much faster I would have gone with a taper, and in a race setting. This was in the middle of my marathon build so legs weren't crazy fresh, though I hadn't done a workout in 3 days.
Let the tempo come to you.
https://www.runnersworld.com/advanced/a20837641/let-the-tempo-come-to-you/http://www.letsrun.com/forum/flat_read.php?thread=192559Let the mountain come to you.
Thanks, some really good stuff there! Gonna do a tempo now and start around 6:15-6:20 and work my way down to see what feels good.
These are the tempo sessions I do:
20 minutes at 5k race pace + 40 sec per mile
40 minutes at 10k race pace + 20-30 sec per mile
60 minutes at HM race pace plus 15 sec per mile
90 minutes at M pace + 10 sec per mile
If you really want to see improvement, do 20 minute tempos at 5 mile race pace.
Started first half mile at 6:15 and worked my way down to 6:00, felt good and controlled so added 5 min. Will start at 6:10 next time!
Jack Daniels has a chart for this:
http://minneapolisrunning.com/wp-content/uploads/2015/09/Screen-Shot-2015-09-06-at-2.21.20-PM.png
Between current 10km race pace and half marathon race pace. Depends on how fast you are with regards to which pace your LT might be closer to though.
Nobody in the world can answer your question based on the information given.