mile interval conversion

Using the McMillan calculator, one who is able to run a continuous 3-mile run at in 14:26 (about 448 mile pace) should be able to run a continuous 5 miler in 24:48 (about 4:57 pace). So I'd say shoot for somewere between 455-500 for the 5 x mile.

I'd say keep everything the same, just go for two more. Will it hurt? Sure. Will you likely get 4:48 on the last two? Probably not, but with practice you'll eventually hit those last two. Progression my son.

Alan

Am I the only one who thinks Alan has given bad advice to this guy?

If it were me, I'd probably aim to make the first 2-3 at 5:00-05 and see how they felt before deciding what to aim for on the last couple. Trying to run 5 of them at a pace you can only just sustain for 3 seems ridiculous to me. The last two are likely to be 5:05 and 5:15, if you can finish the session. I'm not sure what good that would do you.

It depends on what you are working on. You should probably lengthen the recovery a bit when you also lengthen the interval session. Going up two-miles is a big-deal.

3x1600 @ 448 (230)

5x1600 @ 500>450 (430)

Slowly progress to where you can shorten the recovery. I always recomend running the first intervals slower and progressing to a faster pace.

If it's the first time doing this, make sure you are not working very hard on the first reps. You can be more dangerous the 2nd or 3rd time you complete this workout.

Slowly learn what your limits are, then expand them.

You probably will benefit more by not dragging out the last 2 miles slower than the first 3. If anything I'd work on a pace that will be even through all 5 or so the last 1 or 2 are a little faster.

IT ALL DEPENDS ON WHAT YOUR FITNESS IS.... EXAMPLE: YOU TIME TRIAL ONE MILE IN 4:48. ADD 24 SECONDS TO YOUR 3 X MILE FOR THAT PARTICULAR WORKOUT....SO YOU WOULD DO 3 X MILE IN 5:12.

ADD A FOUTH ONE AT THE SAME PACE THE NEXT WEEK AND A FIFTH ONE THE FOLLOWING WEEK, AGAIN AT THE SAME PACE. (5:12) YOU WILL BE STRONG,

why do you care how fast you would run a workout in? that doesn't count for anything, I'd be more interested in how fast I could run a race.

Pete wrote:

Am I the only one who thinks Alan has given bad advice to this guy?

If it were me, I'd probably aim to make the first 2-3 at 5:00-05 and see how they felt before deciding what to aim for on the last couple. Trying to run 5 of them at a pace you can only just sustain for 3 seems ridiculous to me. The last two are likely to be 5:05 and 5:15, if you can finish the session. I'm not sure what good that would do you.

You're going to be uncomfortable during those last two for sure. But racing isn't about being comfortable.

Alan

Runningart2004 wrote:

I'd say keep everything the same, just go for two more. Will it hurt? Sure. Will you likely get 4:48 on the last two? Probably not, but with practice you'll eventually hit those last two. Progression my son.

Alan

That's not how you progress. Doing 3 X 4:48 as one workout and then another week trying to do 3X4:48 plus 2 more at whatever is left is stupid. Either do 5X 1mile @ 4:48 with more rest say 4 min and from there every time you do the workout shorten the rest and maintain the speed or do 5X1mile with 2:30 rest start @ 5:00 for the first workout and try to progress each time you do it to 4:48 for all five. That's progression.

I think Alan is right on. It's called progression. Do 3 reps for a couple weeks, add one on until that becomes comfortable and then add another. It won't be easy at first, but it will become easier.

I think it's called racing your workout. Bad idea.

This is worth a bumping.Somebody thump Alan.

webby wrote:

I think it's called racing your workout. Bad idea.

Yeah OK. I agree with you instead.