For a 10:00 3200 meter runner how fast should 3-5 mile tempos be done?
For a 10:00 3200 meter runner how fast should 3-5 mile tempos be done?
at ~90% of your max hr
5:35-5:40 for the 3 mile
5:45-5:50 for the 5 mile
If you are just trying them for the first time I wouldn't worry about pace. Also, if you are getting ready for XC in HS next year try doing longer harder controlled efforts. If you find a 6-8 mile route you like run then relaxed and hard. Maybe 6-6:20 pace. Doing this once a week will really help out for later in the season if you have 3 months or so of them. On another day maybe do a shorter tempo 3-4 miles, 2*2 miles or 4*1 mile. For the 3-4 mile continuous run this can be 5:50 pace and the other stuff closer to 5:30 pace. Don't fall into the pace trap though. Just run by feel.
While building up for a major race i first start by adding in these types of runs and don't worry about pace, especially if you do these on trails or hilly terrain. I just try to feel like I am running controlled and hard, but that if I had to go farther or faster I could. Add in strides and a long run and you will be ready to go by fall. This is a good time to learn to run controlled and hard and build up the mileage. On other days just run easy and if you can get in doubles.
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