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Poster: Honey Badger
Subject: RE: Can I break 30 minutes for 8k?
Body:
MatthewXCountry wrote:

Yes, I think you can do it, not because of that 6x8 work, but because of those tempos. You went a mile over distance only 30 sec per mile slower than goal race pace (for a shorter race). However, your speed work is just silly (and makes me question my prediction), 6x8 at a pace slower than race pace? You should be doing your 6x8 in 2:50-2:55 or so. You need to crack 6:02 pace for about 5 miles to break 30. You expect to run 6:02 pace by learning how to do 3 miles worth of intervals at 6:10 pace?


Really? There is is a huge difference between 6:02 and 6:10? Running 6:10 pace in the middle of the week, especially in weeks where the tempo is pretty substantial, is pretty much the way 6:00 will feel in a race.

I've had plenty of workouts averaging 6:00 pace and then was able to average 5:45 for the race.

It's all about the BIG picture! No one workout is going to make a difference. You have no idea how many miles this person is running, you have no idea if those 6X800 were after 12 miles of running. (Yes, I've done it) You have no idea if it was the day after a 20 mile run. If she was pacing someone. You have no idea if her PR is 32 minutes and therefore cautious about ramping up the pace.

She has said that she runs the tempo TWO times a week, so those intervals are a part of a bigger picture. I would add more kinds of workouts.
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