Setting aside risks for overtraining, is it better for me to run my tempo runs too slow or too fast?
For example, Daniels vdot gives me my Threshold pace as 6:21. Im not used to running at this exact pace, so would it be better for me to err on the side of going too slow (like 6:25-6:30) or going too fast (like 6:15-6:20)?
If I go too fast will I still receive all the benefits of going at the right speed just with extra risk of overtraining?
Thanks
Pacing for Tempo Runs
Training Advice/Discussion
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I’d go slower.
I’ve found myself in the crowd of marathon pace-half marathon pace tempos coming from more of a speed background.
You can research it a bit on this site but I think a little slower for your tempos is fine -
Slower will make you a lot better the next day and you will run with better form and thereby reduce injury risk according to Daniels.
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Slower at least your first time out, especially with Daniels. I've never had a runner whose paces matched up well with Daniels. His longer aerobic paces really only make sense for very mature, experienced runners.
Even working with DI collegiate athletes the paces rarely come close to what our athletes run. Some of my 10k guys and girls have paces that they can hit, but rarely paces that they should hit.
My best advice if you're using his pacing tables is to err on the slower side and use the longest distance PR that you have to find your VDOT value. I'd even be okay with using whatever the lowest VDOT PR you have is. If the tempo feels slow then it's an easy fix next time. If it feels fast it can be hard to figure out how much you need to dial back. -
slower for sure
people love to burn out on tempos but they shouldnt be something where you end up positive splitting cause you were an idiot -
Why not do both?
Use the faster, "threshold" paces for shorter tempos (3-4 miles) or longer "cruise" intervals (1-1.5/2 miles), and run longer tempos at a pace that's around your marathon pace (highly aerobic).
Then, to build a link between these paces you could do a progressive tempo every now and then, where you start at steady-state / just slower than MP and progress through threshold to just below/around 10k pace.
You don't need to run the same pace tempo every single time! Vary your paces. -
LateRunnerPhil wrote:
Why not do both?
Use the faster, "threshold" paces for shorter tempos (3-4 miles) or longer "cruise" intervals (1-1.5/2 miles), and run longer tempos at a pace that's around your marathon pace (highly aerobic).
Then, to build a link between these paces you could do a progressive tempo every now and then, where you start at steady-state / just slower than MP and progress through threshold to just below/around 10k pace.
You don't need to run the same pace tempo every single time! Vary your paces.
This is sound advice. If you break up the tempo into cruise intervals, you can hit faster paces. If it's a straight tempo err on the side of caution. It doesn't sound like you're being unrealistic though. The pace range you outlined OP isn't doing 6:20 & 5:50 pace. Some days you might feel good and click off 6:20's. Others you'll need to grind through at 6:30. You're also still improving and these paces will change.
Progression runs are good too. Start at 6:40 and finish at 6:20 or faster. Learn to negative split. You can also throw shorter reps that are basically long strides at the end of tempo work. 4 miles @ 6:25-30ish + 4-6 x :30 hard w./ :30-1:30 jogs.
