tempo vs race time

you should probably quit running because you suck

Yep, that is the correct tempo pace as prescribed by Daniels and McMillan. You may want to think about some 8-10 mile runs at 5:20-5:30 pace. Oooooooooooohhhhhhh yeahhhhhhhhhhhhh

Here's a link to a spreadsheet that calculates training paces per Daniels' tables:

http://www.electricblues.com/archive/DanielsTables2-9.zip

Here's a link to the Readers Digest version of Daniels Running Formula including the pace tables:

http://www.coacheseducation.com/endur/jack-daniels-june-00.htm

Thanks for that first Daniels' table. Does anybody have a table/graph/etc for altitude conversions? I recently moved to CO Springs and was curious.

This online calculator has altitude conversions based on Noakes:

http://runworks.com/calculator.html

Your tempo pace should be 10-15 seconds per mile slower than you current 10k race pace.

You ran your 10k at about 5:05 pace. Your tempo run was at 5:07 pace. It should have been at 5:15-5:20 pace. Going faster doesn't do you any good, since the point is to raise your threshhold by running at that level for about 25 minutes. Running faster will still raise your threshhold, but it tires you out more without any additional training benefit. Daniels has a term for that: "quality junk."

Good advice - slow dowm the tempo runs a little and save the faster stuff for intervals. I am in favor of negative splits, since they are a good way of observing your transition through the anaerobic threshold, but you don't want to get there until maybe the last mile of the tempo run. A good 10k tempo run for me is starting at a little slower than my HM pace and finishing a little faster than my 15k pace.

[quote]Living in the Past wrote:

Your tempo pace should be 10-15 seconds per mile slower than you current 10k race pace.

quote]