Grade this 3 x 2 mile workout

I give it a B+.

you have a lot of work to do. i'd say even 11:19 if you did that all three times is too slow if you're doing them on the track and only doing 3 repeats. 5 min is ample recovery. you need to get stronger and be able to finish this workout if you want to get your goal.

Workouts can not be used to grade fitness. A workout can be ran to easy or two hard and will not predict anything accurately. TT and Races are the only true ways to predict fitness, and even these need to be ran at max pace + descent conditions.

Now with that being said, your workout was done in a positive split fashion, which leads me to bealive you ran it to hard. If you even want to start talking about judgeing fitness from workouts you need to have even splits and or slightly negative splits.

Your heavy drop in pace indicates a fatigue weakness and this would rear it's ugly head in a 10 miler race.

Start doing 10 Mile cut downs to goal pace for the last 2 or 3 miles and 3 x 3 miles with half time rest. If you can not complete this workouts you need to re-establish goal pace.

Examples:

10 Mile goal = 1:00:00 = 6 min pace

Long Interval

3 x 3 = 18 Min 3 miles - 9 min rest x 3

10 Mile Cut down

7:00,7:00,6:45,6:45,6:30,6:30,6:15,6:15,6:00,6:00

Now completion of these workouts does not mean you can run your goal pace for the full 10 miles, but these are the type of workouts i use to put goal pace in perspective for my athletes.

If you fatigue yourself with LESS mileage/pace then in the race, and you can not complete the end of the workout at goal pace it is an eye opener.

timmins wrote:

A workout can be ran to easy or two hard and will not predict anything accurately.

Not only did you use the wrong word for 'too', but you used 2 DIFFERENT VERSIONS in the same sentence?

You are no doubt, an idiot.

6x mile in 5.30 with 90 seconds recovery

3-4 x mile in 5.20 like you said

6x800 in 2.35

12x400 in about 73 seconds with about 45 seconds recovery

I'd say your time goal is on the agressive side right now. You're timed intervals are going in the wrong direction. It's usually a sign that your aerobic fitness needs more work when you fall off that much on a planned interval. I have a 1:19 half PR, and an indicative workout for me is 2 x 2 mile w/ 5 min recovery on the track, with intervals between 11:20-11:30.

To me, it seems like you're trying to mix up your tempo runs with your track intervals. One of the things you can try is doing 2 x 3 mile w/ 3 min. RI @ 5:40 pace as part of a tempo run. You can certainly do the tempo mile intervals on the road as well. You're 10 miler is on the road, so do your race pace work on the road. Don't neglect the faster paced intervals too, as this is a shorter race, so keep up the mile intervals at 5-10K pace. Mix up the distances so you don't get stale doing the same workout.

Grolice wrote:

timmins wrote:

A workout can be ran to easy or two hard and will not predict anything accurately.

Not only did you use the wrong word for 'too', but you used 2 DIFFERENT VERSIONS in the same sentence?

You are no doubt, an idiot.

Hence why i am not on letswrite.com and giving out grammer advice.

my training advice is still sound

timmins wrote:

my training advice is still sound

Do runners really do a 3 X 3 mile training for a 10 miler?

That would seem like more of a race effort than training effort.

I couldn't imagine doing that workout in the times given and even if I could, I would much rather do a straight 5-6 mile tempo or a progression run.

There is really nothing magical about the 10 mile. Just train so you can run a strong 10k or half and pace yourself properly.

Since when is knowing the proper way to use to, two, and too, a difficult task for a native speaker of the English language? Timmons, Is English your second language? I sure hope so, or else you don't deserve to give training advice or life advice of any kind.

timmins wrote:

Grolice wrote:

Not only did you use the wrong word for 'too', but you used 2 DIFFERENT VERSIONS in the same sentence?

You are no doubt, an idiot.

Hence why i am not on letswrite.com and giving out grammer advice.

my training advice is still sound

is*

Your goal of 5:40 pace is 56:40 for ten miles. When I could run 56:40 for ten, I consistently ran my 6 to 7 mile "easy" days at 6 min pace confortably. So I'd say a good indication would be if 6 min. pace was easy for a 6 to 7 mile run. If yes, then you are ready. If 6 min pace for 7 miles is difficult for you, then I'd say you'd struggle to break 6 min pace for 10 in a race.

If I were you I wouldn't do repeat miles on a track. I'd go to the park and run a 5 mile tempo at 5:30 pace. If you can do that, you are ready for 5:40 for 10 at race pace. And your 5k time seems to be on par with about a 60 min 10 miler, not a 56.x min 10 miler.

Just my 2 cents.

timmins wrote:

Workouts can not be used to grade fitness.

Ouch!

My gf has a Whooty! wrote:

Your goal of 5:40 pace is 56:40 for ten miles. When I could run 56:40 for ten, I consistently ran my 6 to 7 mile "easy" days at 6 min pace confortably. So I'd say a good indication would be if 6 min. pace was easy for a 6 to 7 mile run. If yes, then you are ready. If 6 min pace for 7 miles is difficult for you, then I'd say you'd struggle to break 6 min pace for 10 in a race.

If I were you I wouldn't do repeat miles on a track. I'd go to the park and run a 5 mile tempo at 5:30 pace. If you can do that, you are ready for 5:40 for 10 at race pace. And your 5k time seems to be on par with about a 60 min 10 miler, not a 56.x min 10 miler.

Just my 2 cents.

hmmmmmm.... I'd take this with a grain of salt, as an individual's "easy" pace is a very subjective. My gf has a Whooty!, do you do all your "easy" runs at right around your predicted marathon pace?

I have never run a marathon nor have any desire too so I have never given it any thought what my "predicted marathon pace" would be. Back in the day I'm sure I could go sub 6 min pace for a marathon, so yeah I guess I did my easy / recovery days at or close too my marathon pace. So what? Is that so wrong? And my easy runs have been at or right around 6 min pace since Junior in HS. In college my easy (or should I say "non workout days" to be more specific) were at sub 6 min pace.

Today I no longer train nor race, yet 5 days a week I run 5 to 7 miles at 6:10 to 6:20 pace. That's just the pace I feel confortable running.

But you are right. People's easy or not workout days are subjective. Like I said, just my experience and that's it. He was asking for other peoples experience and I gave him mine.

Mr Mountain wrote:

Do runners really do a 3 X 3 mile training for a 10 miler?

That would seem like more of a race effort than training effort.

I couldn't imagine doing that workout in the times given and even if I could, I would much rather do a straight 5-6 mile tempo or a progression run.

There is really nothing magical about the 10 mile. Just train so you can run a strong 10k or half and pace yourself properly.

It is more of a feel for pace workout then a workout i would repeat with athletes. Basically when they get to there third interval, if they can not hold there pace then they know for a fact its time to go back to the drawing board. If the intervals go smooth, even with a slight cutdown at the end, they not only learn what race pace feels like but they get the confidence they can hold it and even accelerate in the later parts of a race.

If 3x3 was used in a workout it would be more like half marathon pace, but i would still prefer a solid tempo run instead. Sometimes we use long tempo intervals for the kids/athletes that have the fitness to perform at a certain level, just haven't made the mental connection yet so breaking up the workout makes it seem easier, but the ultimate goal is to get them to do long steady stuff instead

Training for distance races and taking nine minutes of rest period in a workout is stupid under pretty much any circumstances.

And that to, two, too slip-up was classic HILARITY

since its not for 2 months, hopefully it'll start getting cooler where you are so the weather doesn't affect your workouts as dramatically.

i give the workout a C+/B- but part of that is because of the heat and humidity, but that 12:11 is 6:05 pace which is way off from your goal pace.

i think doing 12-16 x 1k @ 3:25-35 w/ 2 min rests could be a good workout.

try doing a shorter tempo run, like 3-5 miles or 20-30 min., then rest 5 minutes and do 3 x mile @ goal pace w/ 3 min rest. the tempo run will help to kind of gear you up for doing some quick mile repeats.

What else have you done in training? An isolated Workout can only give so much information. When were your other PRs? What is your current mileage? etc...

You need some work. Your 1:16 half roughly equates to a 57:20 10 mile. You should do that 2 mile workout around 5:45 pace with 2-3 min recovery and run CONSISTENTLY. I know it was humid, but it was troubling that you slowed so much during the workout. It is much better to slow down the pace and run evenly.