broken tempo vs continuous

I always like broken tempos as opposed to continuous. Something like what you were describing, 3x8-10 minutes "on", where "on" is a comfortably hard to hard pace. Think 10-15 seconds slower than your 5k pace. In between each segment of "on" run 2 minutes "off", where you are not jogging, but it is a comfortable pace. 10-15 seconds faster than your recovery pace. The pace goals are just estimates. I always run tempos by feel. If I'm not feeling good on the tempo day, I'll go slower on the "on" segments. If I'm feeling good, I'll run it faster than what I would normally run it. Do what you will with this info, this is just what I would do.

Thanks for the advice. I will definitely try the broken tempo idea. I'm almost sure that what I have been doing has not been optimal.

Most of your advice is fine but 10 seconds slower than your 5k pace????? That is flying. Make it more like 25-30 seconds and I am with you.

In an ideal world where fatigue and injuries aren't a thing, the most optimum way of progressing would be to do 5K @ 5Kp (etc), thus, running at your best in order to grow and improve.

Now obviously the above is impossible which is why in training everyone does intervals, but the logic of doing intervals vs. all out race effort is the same here with broken vs. continuous tempo. A continuous tempo will get you better aerobic and muscular development, but will be 'harder' to recover from than broken tempo, and will also be harder to hit goal pace (whereas in broken you can try again easier).

I would suggest using the broken tempo to bridge the gap until you can do the continuous tempo at the pace you want, but the continuous tempo will always be more beneficial (when done right), providing you can recover properly and avoid injury/burnout/overtraining.

My hunch is that 6:15 is not a good tempo pace for you if you can't run 3 or 4 miles comfortably at that pace. I'm guessing that you are basing the ideal tempo pace on your PR on a good day on flat terrain (relative to the weather, your conditioning, and the terrain of your typical tempo run)? If that's not it, then I would say that the Daniels calculator is too aggressive for you. Use a different one (like Schwartz's). By definition, tempo is comfortably hard -- and you find 6:15 to be uncomfortably hard.

That said, there's nothing wrong with running faster than your tempo pace in the form of 3 x 10 minutes. In fact, it's a good idea to mix in some new stimulus if you've been doing your continuous tempos for awhile. I would just warn against interpreting the results as confirmation that your correct tempo pace is 6:15.

That's just a fartlek with extra steps haha

Use them both interchangeably. They can play off each other.

Big fan of the broken tempo. Would rather see you get in 5 miles versus 3. Spending 30:00-40:00 versus 20:00 is a game changer. Not sure why that's so popularized but extending the tempo with short jogging rest is better imo.

3-4 x 10:00 off of 2:00-3:00 easy. 12:00-10:00-8:00 w./ 3:00 & 2:00 jogs. 4-5 x 8:00 off of 2:00 jogs. Stuff like that can help you get stronger & then, soon enough, you can just do a straight 30:00-40:00 at the pace you were holding for 20.

Nothing wrong w/either approach but I always liked the continuous tempo @ an aggressive, but controlled pace. I think they helped me more with mental toughness more than physiologically. Strange how a 4-5 go @ 30 seconds slower that RP seems as hard or harder than the race itself, but that's how it was for me.

For a more fast twitch fiber type runner, it is better to do more often a broken tempo run compared to a continuous tempo run. First you can do more volume, and second fast twitch fibers need longer to recover.

Splitting your tempo into segments reduces the targeted training effect.

The only time I'd suggest splitting a tempo is if you can't complete the reasonably-prescribed distance/pace otherwise. e.g. Conditions require it, such as it being too hot.

The rationale then being a broken tempo is better than no tempo at all, such as skipping the workout or running at a too-slow pace.

Do both

Go by a heart rate monitor and not pace.