Start on treadmill at your marathon pace. Increase by 0.1 every 30 seconds until you fall off. How long do you last?

pretty much everybody would be around 10-15 minutes no? who cares. Somewhere in that range unless you're fairly dishonest about your MP.

15 minutes == having great day

10 minutes == mailing it in

0.1 what?

Speed?

Grade?

I do a similar workout quite often. You should be able to get near mile pace.

A great warmup would be to start at an easy pace and increase the speed .1 mph every 60 seconds.

sit and kick wrote:

pretty much everybody would be around 10-15 minutes no? who cares. Somewhere in that range unless you're fairly dishonest about your MP.

15 minutes == having great day

10 minutes == mailing it in

My mile PR is almost exactly 2mph faster than my marathon PR, so 15 minutes would set a new mile PR for me :)

I would fall of after 30 seconds since I've never been on a treadmill.

say you're LR typical 3-hr thoner

3:03 == 7:00/mi

so that means you can do a 5:00 mi or thereabouts

0 - 1:00 avg = 8.6 mph

1 - 2:00 avg = 8.8 mph

2-3:00 = 9.0 mph

3-4:00 = 9.2 mph

4-5:00 = 9.4 mph

5-6 =9.6

6-7

7-8 =10.00 [6:00]

8-9

9-10 =10.4 mph = 5:46/mi

10-11

11-12 =10.8 = 5:33/mi

12-13

13-14 =11.2 mph

14-15 = 11.4 mph == 5:16/mi

so at the conclusion of the 15th minute, you'll have ~avg'd a 5:30 mile or thereabouts, not quite your mile PR

I dont believe the math checks out that you are suggesting. Please help

He said his mile PR is 2 mph faster, not 2:00 per mile faster.

When I was 50 I did this workout every couple weeks. I ran a 518 mile and 126 half which projected to just over 3 hour marathon. Those numbers posted above look pretty good though I will have to go back in my log to give exact numbers. You aren't going to run your mile pr, you are only going to run that pace at the very end.

What was great about this workout was that it got you used to really pushing hard at the end but you didn't do enough volume to wear you down. I usually did this workout on a wednesday if I was going to race on saturday.

If I was targeting a 5k, I only increased pace every 60 seconds. The end result is that you can run longer but not as fast.

Went back and looked at my training long. The only time I got close to mile pace was when I warmed up 14 minutes increasing every 60 seconds. From 14 to 20 minutes I increased every 30 seconds to 6:31 pace. I then increased every 15 seconds and got down to 5:24 compared to 5:18 fastest mile. The three times I stayed increasing 30 seconds after a 20 minute warmup (essentially getting near marathon pace) I was able to get down to 5:30 to 5:46.

My conclusion is that you can get down between mile and 2 mile pace and would have a difficult time lasting much longer than 10 minutes.

This may be different for someone that may be a 2:20 marathoner but I didn't have time to run the numbers and research paces.

Hardloper said: He said his mile PR is 2 mph faster, not 2:00 per mile faster.

you are correct, that is what he (David S) said, but he is almost certainly wrong.

a 3:00:00 marathon is 6:52.0 per mile which is 8.74 mph. 2 mph faster is 10.74 mph which is 1 mile in 5:35.2

a 2:20:00 marathon is 5:20.4 per mile which is 11.24 mph. 2 mph faster is 13.24mph which is 4:31.97

in neither of those cases is the 1 mile pr even close to reasonable. a 3:00 marathoner would be easily capable of a sub-5 mile, and a guy capable of 2:20 for a marathon would be close to being a sub-4 miler. (Mo Farah, for example is 3:56 mile and 2:05 marathon)

therefore, we assume that what he meant was 2:00 per mile faster, which would give us:

3:00 marathon is 6:52 per mile and 2:00 per mile faster is 4:52 per mile, which is very reasonable.

2:20 marathon is 5:20 per mile and 2:00 per mile faster is 3:20 per mile which is not even possible. the point at which it stops being reasonable is around a 2:37 marathon which is 5:59 per mile and 2:00 per mile faster than that is a 3:59 mile. therefore, David S marathon pr is probably greater than 2:40.

cheers.

EVERYTHING you said here is wrong. 3 hour marathon is going to equate to 5:19 (McMIllan) to 5:30(daniels) so 2 mph is pretty accurate. For the 2:20 marathon, the mile equates to 4:09 (Mcmillan) to 4:14 (daniels) so even at 4:14 that is 14.17 miles per hour or almost 3 mph faster than marathon pace.

If the 220 marathoner started at 11.2 mph (5:21 pace) it would take 4 minutes to get to 5 minute pace. That would essentially be 4 minutes at an average of 5:10 pace. The next 5 minutes would go from 5 to 4:37 pace for an mile in 4:48. (that's 5 mile pace) another 5 minutes would go from 4:37 to 4:17 for an average of 4:27 (a little above 2 mile pace) I would guess a 2:20 marathoner could go between 13 and 14 minutes.

well, not Everything I said. we just disagree about how fast a 3:00 marathoner can run a mile. I think he would be easily able to go sub-5, while you think he can run a marathon a mere 23 seconds per lap slower than his 1 mile pr pace. I think the differential should be a lot more than 23 seconds, but then 1 mile pr's for 3:00 marathoners are not that easy to find so I guess we just agree to disagree on this.

cheers.

I call it the stress test workout... wrote:

I do a similar workout quite often. You should be able to get near mile pace.

A great warmup would be to start at an easy pace and increase the speed .1 mph every 60 seconds.

I do this same type of workout when I am relegated to the treadmill. Start at something like 7.5 mph, increase +0.1/minute up until 12.4 or 12 depending on the treadmill and then sit there for another mile or two.

cotton shirt wrote:

[quote] Hardloper said:

in neither of those cases is the 1 mile pr even close to reasonable. a 3:00 marathoner would be easily capable of a sub-5 mile,

therefore, we assume that what he meant was 2:00 per mile faster, which would give us:

3:00 marathon is 6:52 per mile and 2:00 per mile faster is 4:52 per mile, which is very reasonable.

2:20 marathon is 5:20 per mile and 2:00 per mile faster is 3:20 per mile which is not even possible. the point at which it stops being reasonable is around a 2:37 marathon which is 5:59 per mile and 2:00 per mile faster than that is a 3:59 mile. therefore, David S marathon pr is probably greater than 2:40.

cheers.

A 3:00 marathoner could not easily break 5min mile. The equivalent is a 5:30 mile. People here have no concept of time or speed. A bit of a problem for runners. Like wow. Mind blowing how thick they are.

Vdots are created specifically for people who can't do math at running and comparing equivalent performances

A 3:00 marathon is a 54.2 vdot

A 5:00 mile is 59.4 vdot

A 2:20 marathon is a 71.9 vdot

A 4:00 mile is 76.5 vdot

Please people i know it's hard but try to do some research before spewing idiocy. The world is dumb enough as it is.