Quit using the word "Tempo"

Well, just like I won't challenge you about specific trainging details, I won't challenge him either. He has way more experience than I do. I guess Daniels book is great for those athletes who aren't good enough to have their own coach.

There are far to many variables, for those tables to be 'representative of physiology'. That's why the malmo method works, and the JD method sucks. One is based on feel and the other based on numerology.

J.O. wrote:

There are far to many variables, for those tables to be 'representative of physiology'. That's why the malmo method works, and the JD method sucks. One is based on feel and the other based on numerology.

Daniels has said many times that the times in his book are suggestions, not exact targets. Nowhere does he say if your VDOT is 67 you MUST run your tempo at exactly 5:25 pace. Again, these are SUGGESTIONS. If you ain't feeling it, ease back on the throttle.

faster than easy pace, slower than all out/balls out... why do you care?

Question for Malmo if you have a moment.

I'm a masters runner and I'll be doing a 20 minute tempo run tomorrow.

Based on my 18:22 5k from the this past Saturday, Daniels book suggests 6:20 pace.

I tend to see the logic in your posts in this thread. I'm thinking that I start my tempo out at 6:30 ish pace and base the remainder of the run on feel (comfortably hard).

Your recommendations, if any?

Oh and thank you very much for your time.

Impossible Dream wrote:

Question for Malmo if you have a moment.

I'm a masters runner and I'll be doing a 20 minute tempo run tomorrow.

Based on my 18:22 5k from the this past Saturday, Daniels book suggests 6:20 pace.

I tend to see the logic in your posts in this thread. I'm thinking that I start my tempo out at 6:30 ish pace and base the remainder of the run on feel (comfortably hard).

Your recommendations, if any?

Oh and thank you very much for your time.

Impossible dream. I don't really have the answer for that becasue I don't have access to JDs formula.

If someone were to provide a data table on a spreadsheet, I'd gladly rework the data to SOM proportions.

As a generalization, I'd say that tempo pace is from MP to halfway between HM and MP. Again, focus on the "feel" rather than binding yourself to a specific pace.

Can you drop the pace to HM pace or, egads!, even faster than HM sometimes? Certainly. While run-to-the-barns aren't really tempo runs, they can be done frequently and can be done fast -- yet still leaving you feeling invigorated afterwards, rather than fatigued.

Malmo,

Thanks for the reply. That is helpful.

Here is a link that might be helpful in terms of JD's pacing tables (maybe not?).

http://www.runbayou.com/jackd.htm

Based on the link in the previous post, I knocked this out real quick. Perhaps a little bit helpful.

5k PR Tempo Pace

22 7:33

21:30 7:25

21:00 7:10

20:30 7:02

20:00 6:55

19:30 6:44

19:00 6:38

18:30 6:26

18:00 6:15

17:30 6:04

17:00 5:54

16:30 5:45

16:00 5:36

15:30 5:28

15:00 5:16

14:30 5:05

14:00 4:56

13:30 4:46

I am waiting with baited breath for the malmoizing!