For marathon training I would typically tempos like
- 2 miles warm up + 30-35 mins @ half marathon pace + 2 miles cool down
- 1 mile warm up + 6-8 miles @ marathon pace + 1 mile cool down
- 8 mile progression run
What would be some good tempo-ish type of runs to do if you're specifically trying to improve your 1-mile time? 20 mins @ 10k pace? 10 mins @ 5k pace?
You can’t go wrong with a classic Daniels 20min tempo for a strength workout for a miler.
If you're a marathoner trying to improve your mile time the last thing you need are temple runs
Right but even a miler should have a tempo workout once every two weeks or so. A marathoner does something like 2 threshold sessions & 2 marathon paced sessions every two weeks. A miler would do 2 mile specific workouts, 1 tempo, & a mix for a 4th session -- anything from 800 pace to 10k pace depending on your goals.
So as a marathoner your training will be different enough with a mile specific workout once a week. You should still do a tempo session that's not going to be radically different from marathon training. Stick to 30:00-40:00 of tempo work. You should be doing enough volume as a marathoner that 20:00 is short. I would encourage any athlete to extend tempos from 20:00 to 30:00 or more. Don't worry about 5k/10k pace. Run your tempo. Hit 5k/10k pace in that 4th session in a two week cycle.
Slimy Yeast Infection Discharge wrote:
For marathon training I would typically tempos like
- 2 miles warm up + 30-35 mins @ half marathon pace + 2 miles cool down
- 1 mile warm up + 6-8 miles @ marathon pace + 1 mile cool down
- 8 mile progression run
What would be some good tempo-ish type of runs to do if you're specifically trying to improve your 1-mile time? 20 mins @ 10k pace? 10 mins @ 5k pace?
This are far too short for marathon training. This looks more like a good high school 3200/5k runner except it's missing some quicker track interval sessions.
For a pure miler who will race at most a 3k I'd say a 3-4 mile tempo is plenty, and early season doing 1k-1 mile reps at threshold pace are good pace mileage workouts.
3 Miles long obviously and hard
Slimy Yeast Infection Discharge wrote:
For marathon training I would typically tempos like
- 2 miles warm up + 30-35 mins @ half marathon pace + 2 miles cool down
- 1 mile warm up + 6-8 miles @ marathon pace + 1 mile cool down
- 8 mile progression run
What would be some good tempo-ish type of runs to do if you're specifically trying to improve your 1-mile time? 20 mins @ 10k pace? 10 mins @ 5k pace?
How slow was your marathon?
For half marathon training I did 40 min at LT
16 mile progression run.
6-8 x 1k @ 20-25s/mile slower than current 5k pace w/ 45-60s recovery.
2 x 10 mins, 1 x 12 mins/1 x 8 mins, 1 x 15 mins/1 x 5 mins, 20 mins, and possibly building to as much as 25 mins since you’re a marathoner @ 30s/mile slower than current 5k pace (w/ 90s recovery for the ones that are broken into two segments).
You can finish up either type of workout with 4 x 200m @ 800m effort w/ 200m walk/jog recovery.