citius5000 wrote:
Your going to fast. Is this a minute slower than date pace or PB pace for the mile? I find before starting workouts if I have my athletes do a mile time trial that there cruise interval pace is about a minute plus slower and tempo run pace another 15sec or so slower. Those are the targets I start with. If they did a summer race or two I would use that info for better estimating.
mile plus 60 seconds is a really ambitious goal that doesn't really happen until you are aerobically PERFECT. 99% don't get there.
I know this is a mark that Brosnan has mentioned, not sure where he got it from. He thinks you should be able to work up to a 4 mile tempo at mile PLUS 60s.
Maybe it is something to aspire to, but it is a number that is going to lead towards racing workouts and then burnout.
For most high schoolers, mile pace Plus 60s will even be aggressive for threshold intervals. It is probably a lot closer to CV pace than tempo/threshold.
5k +25 to 30 for tempo intervals intervals is more realistic. +40 for a straight 3 miler. +60 for something longer.
But there is a lot of room for play in these numbers, depending on current fitness, weather, terrain, workload, etc.
At the same time, I don't totally
agree with people who say "just go by feel." For younger runners, I think sometimes you have to learn what something is supposed to feel like, and you need a ballpark of where to work from. And some people will always have just have a much better feel in this area.