Trying to improve race times in any distance from 5k to marathon. How fast should I run them to improve mile times and race times?
Trying to improve race times in any distance from 5k to marathon. How fast should I run them to improve mile times and race times?
It doesn't work like that.
You can run your repeats at any pace.
You can do intervals of any length.
You can do one repeat or many.
You can take minimal or very long rests.
You can run them all the same length, or different lengths.
You can run the same pace, or vary the pace.
You can try to stress energy systems, or try to run a certain percentage of a race pace.
You can run the same workout every week, or vary it each time.
3 x 1 mile at 5K pace can be the pointy end of a 5K buildup. 6 x 1 mile at marathon pace can be the first workout in a long marathon buildup.
You need to see the big picture and understand how all the parts fit together. Jack Daniels Running Formula isn't a bad place to start. Other books will work too.
I like these mile rep workouts:
* 3x mile @ 5K pace with 2-3 min jog between reps - hard session, 5K predictor workout
* 6x mile @ 10K - HM pace with 1 min jog between reps - aka "cruise intervals"
Also when training towards a race 10K and longer, I'd add some longer 2-3 mile reps (at goal pace) with 2-4 mins jog between reps.
runningislife3 wrote:
Trying to improve race times in any distance from 5k to marathon. How fast should I run them to improve mile times and race times?
Running mile intervals in my coaching will mostly be at LT - pace , about half marathon pace. This kind of workout is one of the most important to improve your times and race times from 800m- marathon ( in fact even Ultra ! )
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Mile repeats at marathon pace are ridiculously slow... we're talking about a pace you can sustain for 26 consecutive miles, and you're doing one mile at a time at this pace. It would be a completely effortless session, might as well just go for an easy run.
Usually they're done at 10k pace, but sometimes if you're having a 'longer' recovery, as in 3 minutes+, then 5k pace can be pretty manageable.
miles @ marathon pace with low rest and high volume can help zone in on that exact pace early in a training block. its not strenuous but it will still have benefits
first comment or nailed it on the head
Yes
runningislife3 wrote:
Trying to improve race times in any distance from 5k to marathon. How fast should I run them to improve mile times and race times?
Depends on speed of reps, number of reps, and recovery time.
At the sharp end, I've done 4 x1 mile at 5k pace and 6x1 mile at 10k pace, but your are talking about close to race simulation, particularly for the 4x1 mile, so you might only do 3x1 mile as a regular diet.
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