Usually do a 4 mile tempo. Should this be done at marathon pace, half marathon pace, or 10k pace to keep it aerobic during my new base phase? Thanks!
Usually do a 4 mile tempo. Should this be done at marathon pace, half marathon pace, or 10k pace to keep it aerobic during my new base phase? Thanks!
radbrad12 wrote:
Usually do a 4 mile tempo. Should this be done at marathon pace, half marathon pace, or 10k pace to keep it aerobic during my new base phase? Thanks!
Whatever pace you could hold for an hour
Your 1 hour race pace.
For some that’s half marathon pace. For others it is 10k pace.
Likewise, “4 miles” is not a one size fits all thing either.
For elite runners, that may be 20 minutes, for others, it may be closer to 35 minutes.
I’d stay closer to 20 minutes.
Lenny Leonard wrote:
Your 1 hour race pace.
For some that’s half marathon pace. For others it is 10k pace.
Likewise, “4 miles” is not a one size fits all thing either.
For elite runners, that may be 20 minutes, for others, it may be closer to 35 minutes.
I’d stay closer to 20 minutes.
You mean for 60min 10k runners?
radbrad12 wrote:
Usually do a 4 mile tempo. Should this be done at marathon pace, half marathon pace, or 10k pace to keep it aerobic during my new base phase? Thanks!
The correct answer is: marathon pace. You say you're in base phase, which means you don't know your current fitness. You're asking for a basic workout pace (which is okay!), which means you probably don't have a lot of experience.
And that means to start on the slow side: marathon pace. And you don't even have to push to go that fast if you're not feeling it. There's always next week and the week after to go faster if you want.
I've had HM races where I'm redlining after 4 miles, which is not what you want from a base phase tempo run. Four miles at 10K pace is a time trial, not a workout. So run MP this time and then re-evaluate.
STEVE, THE ADDICT ^^^ wrote:
Lenny Leonard wrote:
Your 1 hour race pace.
For some that’s half marathon pace. For others it is 10k pace.
Likewise, “4 miles” is not a one size fits all thing either.
For elite runners, that may be 20 minutes, for others, it may be closer to 35 minutes.
I’d stay closer to 20 minutes.
You mean for 60min 10k runners?
Yes. A 60min 10k runner’s tempo should max out around 20 minutes at 6:00/km (~9:40/mile). So that’s just over 2 miles.
my 2c wrote:
radbrad12 wrote:
Usually do a 4 mile tempo. Should this be done at marathon pace, half marathon pace, or 10k pace to keep it aerobic during my new base phase? Thanks!
The correct answer is: marathon pace. You say you're in base phase, which means you don't know your current fitness. You're asking for a basic workout pace (which is okay!), which means you probably don't have a lot of experience.
And that means to start on the slow side: marathon pace. And you don't even have to push to go that fast if you're not feeling it. There's always next week and the week after to go faster if you want.
I've had HM races where I'm redlining after 4 miles, which is not what you want from a base phase tempo run. Four miles at 10K pace is a time trial, not a workout. So run MP this time and then re-evaluate.
Only real caveat here is that “marathon pace” for most people is even slower than their current day to day pace. How many people are in shape to run 3-4 hours non stop right at this moment?
Whatever your mile shape is (or your PR): add 75 seconds to it for. 20-30 min tempo.
If you are in great shape or your tempo is less than 20 mins: add 60 seconds.
If out of shape or your tempo is 40-60 mins: add 90 seconds. Boom. that’s tempo pace.
Ex: someone who runs 4:30 in the mile would do a normal, 20-30min tempo run around 5:45 pace. If he feels good, maybe closer to 5:30 pace. If he feels bad or is going for a long tempo, maybe closer to 6:00 pace.
Do it at your marathon pace if you need a guide
Look up Malmo and Tempos for advice
If I'm training for a 5k/10k, for tempo work I have 3 different types of workout:
you have the traditional tempo, 3-4 miles or 20 minutes of work either continuous or split. To find your pace I add 30-45 sec/mile to your current 5k fitness
You then have the "longer" tempos 30-60 minutes, I usually don't split these and just run straight through. For the pace you add 50-70 sec/mile to your current 5k fitness
The last one I usually incorporate as a finish to my long run and its just a longer progression, usually 30+ minutes. For this one I just cut down starting at my easy pace and ending usually around my 10k pace.
I think all 3 of these variations on tempo work are important and have a place in a good training program but the most important thing to note is that its better to be too slow than too fast on these runs. In the off season make your estimated paces conservative
Moby wrote:
Whatever your mile shape is (or your PR): add 75 seconds to it for. 20-30 min tempo.
If you are in great shape or your tempo is less than 20 mins: add 60 seconds.
If out of shape or your tempo is 40-60 mins: add 90 seconds. Boom. that’s tempo pace.
Ex: someone who runs 4:30 in the mile would do a normal, 20-30min tempo run around 5:45 pace. If he feels good, maybe closer to 5:30 pace. If he feels bad or is going for a long tempo, maybe closer to 6:00 pace.
I've never seen it put quite like this, but those numbers work pretty well. Keepin it simple. good post.
Traditionally, a "tempo" run means 60 minute pace held for a 20 minute block.
During specific race training, this term gets thrown around a lot and paces changed. But for base, just hold your 60 minute pace for an 20 minutes. For some this is 10k pace and for others it's half marathon pace.