If tempo runs are supposed to be at roughly 30 seconds slower than 5k pace, you could run a tempo at 5:30 pace if you’re a 15:30 5k guy and be at the proper effort.
this means you would split 17:05 in a tempo run ideally.
If you’re doing a fartlek with half rest, would you split slower or faster than the splits or a tempo run? From an effort perspective? I guess it depends on how fast/slow you go on the ons and offs, but would it be relatively the same?
Sounds like you're thinking too hard about this. Just try to keep the run at a certain effort level and let the splits be whatever they will be.
Paradoxical wrote:
Sounds like you're thinking too hard about this. Just try to keep the run at a certain effort level and let the splits be whatever they will be.
This. Just run by feel.
I am running by feel, I’m wondering whether the indicator of the pace ina fartlek vs a tempo is the same, because I haven’t raced in a while and feel really fit coming off the workout i just did
The overall pace of my fartleks were usually ~15-25s/mile slower than a continuous tempo of the same duration.
Definitely doesn't make sense the pace of a continuous effort tempo would be the same as a fartlek where you're spending 1/3 of the time at a lower effort jogging.
tempo vs fartlek wrote:
The overall pace of my fartleks were usually ~15-25s/mile slower than a continuous tempo of the same duration.
Definitely doesn't make sense the pace of a continuous effort tempo would be the same as a fartlek where you're spending 1/3 of the time at a lower effort jogging.
This is it. There's so many factors at play to give a true definitive statement, but in general, a fartlek done at the same duration and average pace as your tempo is going to be harder than the tempo. You would need to look more into the exercise science literature, but I'm pretty sure the decreased energy expenditure during the "off" portions do not make up for the energy loss during the fast portions, given that the overall pace is the same, you just slow the energy loss down. The same goes for hills - assuming the pace is the same, you don't make up the energy lost from running up hill by running back down the hill. I'm sure there's some law in physics and/or exercise science that describes this phenomenon but I'm not sure what it's called.
This is also why workouts like the Oregon drill - running 400's in 70 with a 30/40 negative split for as many laps as possible - are so hard compared to just trying to run even splits.