I ran a 4 mile race a week ago, to see where I was at in my training. I ran a 20:30. WHat kind of tempo run paces should I be doing from that?
Like for 25 minute tempo runs, and lets say 40 minute tempo runs
I ran a 4 mile race a week ago, to see where I was at in my training. I ran a 20:30. WHat kind of tempo run paces should I be doing from that?
Like for 25 minute tempo runs, and lets say 40 minute tempo runs
A rough rule of thumb is to add ~10 sec/mi to your 5k pace to get your 10k and then add another 10-15 sec/mi to get your tempo pace (20 min).
For a 4 mile race, you might have a pretty good estimate of tempo pace (25 min) by adding ~20 sec/mile ==> 5:25-5:30/mi
If you think Jack Daniels knows what he's doing, then add ~6-10 sec/mi for an extended tempo run of 40 minutes ==> 5:30-5:40/mi.