I have a lot of difficulty in maintaining a faster pace (like a tempo or threshold pace) for an extended period of time. I recently have run 4:52 and 17:30 so I would say my tempo pace is 6 minutes. On normal runs I can hit 6:45-7:00 comfortably but whenever I drop under that (even 6:30 pace) it seems to get much more difficult and I can't hold 6 minute pace for too long-only about a mile. Does anyone know why this happens or what I can do to remedy it? I run about 45 mpw.
You are weak aerobically. So I would say 6:15 pace would be ideal for a 20 minutes, but a tempo is more by feel. Its always better to go too easy rather than too hard. Also you can split it up and 2x10minutes with a 2 minute break. It should never feel like a race.
as a HS coach, I use "Cruise Intervals" to get my tempo runs in. Works pretty well, breaks up the workout enough so mentally you can get through it easier even though you're running a pretty good pace if not faster then just a long tempo.
For a 17:30, on a relatively flat road course/track, I would suggest doing 4x (1-Mile repeat with 1 minute recovery @ 6:00-6:05 pace)
If the 17:30 was on a hilly/XC course, I would do them faster, at around 5:55-6:00 pace
Those paces are based on you running them either on a track or relatively flat course, adjust accordingly
Towson exile wrote:
I have a lot of difficulty in maintaining a faster pace (like a tempo or threshold pace) for an extended period of time. I recently have run 4:52 and 17:30 so I would say my tempo pace is 6 minutes. On normal runs I can hit 6:45-7:00 comfortably but whenever I drop under that (even 6:30 pace) it seems to get much more difficult and I can't hold 6 minute pace for too long-only about a mile. Does anyone know why this happens or what I can do to remedy it? I run about 45 mpw.
Yes cruise intervals are good like the two previous posters said... And I guess a different way to look at it would be that you are strong anaerobically... more mileage in the off season will build your aerobic capacity.
Two pieces of advice after your season is done:
1. Slow down... 7:00 is too fast... Just as a frame of reference, I have run 15:30 for 5000m and I rarely run under 7:00 per mile (I tend to train a bit slower than most people that run the same times as me but it is what works for me) Running slower will make it easier to run 6:15 or 6:00 on the days you need to run tempos.
2. Run more... following number will make this easier.
Add more weekly miles, get your long run in and yes, slow down on the easy days.