Tempo run length vs. speed

I've heard it doesn't make that much difference if you somewhat cross the "red line" since it's more of a continuum rather than a hard line. I've been told to do tempo 20-25 minutes at roughly 5%-7% more secs per mile than 5K race pace, and if I do longer tempos to make the pace a tad bit slower (don't remember the exact math offhand, but I have a table of it at home.) I was also told not to worry about the fine line where I crossed over either 90% heartrate or 90% vo2max etc, since it was a continuum, ie it was close enough and I was splitting hairs at that point. For those of you much more knowledgable than me, would you agree.

I'm just a novice 5K runner trying to learn more and take these physiological concepts and understand them in layman terms.

Thanks.

bump.

tinman wrote:

Each weekend prior to that run either a Sat or Sunday "big" day in which you run a total for the day which is equal the time you will run in the marathon. So,if you think you will run 3 hrs and 30 minutes, then each Sat., for examaple for a month, run two workouts totaling 3.5 hours. Each of the two runs should include 30 minutes of running at medium tempo pace. This workout day alone will round you into excellent race shape.

My question is, do you suggest the above workout each week? And if so, for how many weeks? Should your "Long Runs" (16-24) miles be done in the 12 week build-up leading up to this last phase? Thanks.

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trackhead wrote:

tinman,

Intersting numbers. I like them. I'll hold onto to them. According to these estimates, Gebrselassie is capable of 2:02:46.6

This prediction = golden.

Bump

Bump. Great thread about tempo runs.

http://RunningCoachTeam.com

As a mid d (mostly 8, some 15s) runner, how integral a part do tempos play? Should the distance be shorter? Thanks

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