Tempo Running

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15 years ago 05/06/2008 8:56am EDT

Is this a good way to mix up a tempo run?

I plan on running a 10 mile tempo in the form of

5:30,6:30,5:30,6:30,5:30,6:30,5:30,6:30,5:30,6:30.

Past few weeks of workouts, I did a workout of 5 x 1.5 miles in an average of 7:35 2 weeks ago. I did a 8 mile tempo at 5:26 pace, and long run of 15 miles with last 5miles getting progressingly faster. My weekly mileage has been around 90-105 miles a week for 2 months, and my PB's are 14:54, 31:45, and 1:09:08.

Is it possible I could run sub 1:09 for the half marathon in 3 weeks off of this training?

also, i plan on doing some 2 mile intervals at around half marathon pace maybe a little faster this week 5:00-5:10.

15 years ago 05/06/2008 9:49am EDT

re: running far

15 years ago 05/06/2008 9:56am EDT

re: running far

Your other races should be around 15:10 for 5K and 31:30 for 10K. Are you in this territory? These are comparative times for a 1:09 half marathoner.

The workouts are impressive but what are your other racing times?

15 years ago 05/06/2008 10:06am EDT

re: Last Runner

Yes, I'm in the territory of more like sub 15:00 and 31:10 shape right now. My mile pr is 4:17, 3k is 8:40 and 15k is 49:43.

I'm just trying to improve on my shorter distances and setting pr's so i can slowly creep up on the marathon distance next fall. But i'd like to be able to run around if not just under 1:08:30. The course i will be running on is flat and fast. when i ran my 1:09 the course was up and down and only flat the last 3-4 miles of the race. I have did many things different from then to now. I've increased my mileage by about 15-20 miles a week, did more workouts in form of longer threshold runs,i've also been doing 15 miles on the weekend's for the long run. So i think no matter what i should be able to go sub 1:08 if not faster, i have the speed and stamina, it's just trying to take it to the next step of holding the workouts on pace.

15 years ago 05/06/2008 10:11am EDT

re: Last Runner

did you read his post?

15 years ago 05/06/2008 10:16am EDT

re: ticktock

yes i did, and i thought i answered it right? or was he implying somthing else?

15 years ago 05/06/2008 10:43am EDT

re: running far

he said his prs already

"My weekly mileage has been around 90-105 miles a week for 2 months, and my PB's are 14:54, 31:45, and 1:09:08."

15 years ago 05/06/2008 12:10pm EDT

re: ticktock

15 years ago 05/06/2008 12:35pm EDT

re: running far

The tempo you described, often called a "wave workout", is a run used by some elite runners. I've done a similar workout myself, and I believe it helped my fitness. I would say, go for it.

I ran a 67:20 half in January. One key workout I did a few weeks out was 4 x 2 miles on the road averaging 5:06 per mile. This seems similar to your 5 x 1.5 mile workout. However, I can't touch your mile PR yet my 10k PR is 30 seconds faster than yours.

15 years ago 05/06/2008 2:18pm EDT

re: Unholy Cumulus

Thanks for the input, When i ran my mile pr i was basically only running 40-45 miles aweek is all. So, i was inshape to run a fast mile, now i am in long distance (marathon type training) which i am just trying to work on getting as close to as 5 minutes as possible for the half marathon - 10k distance.

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