That seem way too fast. What have you run a recent 5k at? I have an athlete who ran 4:57/10:40 in the spring and is running his 3m tempos this summer between 6:55 and 7:15 pace. That should progress towards 6:30 pace I would guess. Where we are it’s mid 90s and humid… so I don’t want him killing himself. Running 5:57 pace would be his 5k pace race right now!
That seem way too fast. What have you run a recent 5k at? I have an athlete who ran 4:57/10:40 in the spring and is running his 3m tempos this summer between 6:55 and 7:15 pace. That should progress towards 6:30 pace I would guess. Where we are it’s mid 90s and humid… so I don’t want him killing himself. Running 5:57 pace would be his 5k pace race right now!
I haven’t done a recent 5k, but during one of my tempo last month I went through the 5k in about 17:20, it definitely wasn’t easy though
Is it the summer where you are? If so, who cares about the pace, go by effort.
True, but I’ve been taking my running serious, as a will try to win my championships in November
Taking running serious is when I run my workouts too fast like a mongoloid. Cool! Taking running serious is when I feel like I'm racing towards the end of my tempo. Cool! You're insecure. Fix that.
So you're saying that 80-90s slower than mile is easier than 60?
Of course it is - especially in summer where the heat really affects you. I mainly run on a treadmill for workouts except for shorter (kilometer) reps and I can maintain my normal pace. But typically mile + ~60s is a good approximation as often your 5k pace is 20-30s slower than mile.
this is the problem with doing tempo but pace (formula) not feel.
Trust yourself. your brain can hit the right pace better than any formula:
monitor your breathing
monitor your effort
start out easy and gradually build the pace - and stay at a pace you know you can hold for an hour...even though you are not going for an hour (as that would be a race)
the goal is just to spend time in that effort (zone)
the pace will vary from day-today based on:
how well recovered you are
the weather
the course (hilly, etc)
your level of fitness
your level of health (if you have been sick)
your brain processes all these variables, a formula does not.
plus as an added bonus, by learning to find the right pace in practice, it will be easier to do this in race conditions...and this can be a very valuable tool.
So you're saying that 80-90s slower than mile is easier than 60?
Of course it is - especially in summer where the heat really affects you. I mainly run on a treadmill for workouts except for shorter (kilometer) reps and I can maintain my normal pace. But typically mile + ~60s is a good approximation as often your 5k pace is 20-30s slower than mile.
A hard tempo is 3 miles at mile + 40.
The “ hard tempo” would be faster than his pr by 30 seconds, OP says his 5k pace is 50 seconds slower than his 1 mile pace
Your going to fast. Is this a minute slower than date pace or PB pace for the mile? I find before starting workouts if I have my athletes do a mile time trial that there cruise interval pace is about a minute plus slower and tempo run pace another 15sec or so slower. Those are the targets I start with. If they did a summer race or two I would use that info for better estimating.