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Is this a riddle? I don't know, it's a tough one. I'll start, and see if anyone else has anything to add. We can solve it together.
First, tempo pace is a velocity and a 10k race is an activity.
if you go to http://runworks.com/calculator.html you can type in various 10k times and it will propose a tempo pace for you. Perhaps you could then deduce relationship (tempo pace is normally slower)
I think Daniels et al generally feel it's a pace you could hold for one hour, but not much longer. Thus, for elites it's generally half marathon pace; for mortals, could be equal to 10K pace (no one who reads LR, of course).
JimG wrote:
I think Daniels et al generally feel it's a pace you could hold for one hour, but not much longer. Thus, for elites it's generally half marathon pace; for mortals, could be equal to 10K pace (no one who reads LR, of course).
That's idiotic to run tempo runs that fast.
Mr. Malmo,
1. Why is it idiotic? Assuming that a tempo run will last for only @ 20 minutes, why is 1 hour race pace too fast?
2. What pace would you suggest?
Marathon pace to halfway between marathon pace and HM pace.
tempo pace can be increased and decreased, but a 10K race is always 10K.
I use half marathon pace for longer tempos (6-10 miles) and use a little faster for shorter tempos (3-6 miles)
BUT always slower than 10k pace....
for me:
5k (4:35)
10k pace (4:48)
fast tempo: (5:00-5:10)
longer tempo (5:20-5:30)
half marathon pace (5:20)
Remember, it is always more accurate to use HR max to figure out your pacing. Tempos are more accurate if you are training in the proper HR Zone, don't get too caught up with the actual pace.... Use effort to judge.
DONT RACE TEMPOS -
malmo wrote:
JimG wrote:I think Daniels et al generally feel it's a pace you could hold for one hour, but not much longer. Thus, for elites it's generally half marathon pace; for mortals, could be equal to 10K pace (no one who reads LR, of course).
That's idiotic to run tempo runs that fast.
When you were in your prime and based on your best 5k, Malmo, how much slower were your tempo runs (per mile) than your 5k race pace?
For 4,5,6, 8 mile tempos, whatever..
Curious.
the relationship?
it's kind of rocky.
They've been trying to patch things up for years in order to come to some sort of agreement. Nothing yet though.
Did you mean marathon pace for long tempo runs since isn't 10 miles at half marathon pace pretty much a race? I find it hard to believe your are running your 10 mile races more than a couple secs/mi (3 or 4) faster than your half marathon pace. The other thing is your half is about 10-15secs slower than I would expect off of your 5k/10k pace. Not sure what that implies about what pace you should be training at.
what i do wrote:
I use half marathon pace for longer tempos (6-10 miles) and use a little faster for shorter tempos (3-6 miles)
BUT always slower than 10k pace....
for me:
5k (4:35)
10k pace (4:48)
fast tempo: (5:00-5:10)
longer tempo (5:20-5:30)
half marathon pace (5:20)
Remember, it is always more accurate to use HR max to figure out your pacing. Tempos are more accurate if you are training in the proper HR Zone, don't get too caught up with the actual pace.... Use effort to judge.
DONT RACE TEMPOS -