In past threads Tinman and others have talked about running marathon pace to lacate threshold pace to improve endurance. Any ideas has to what % of these miles should be run per week. In my case I will run roughly 20% of 60+ weekly miles at this pace. I would imagine it depends how long away from race day you are but any general guidelines? I quess I am asking how many quality miles per week. Thanks
Later tonight I will respond in detail to your question. Until then, regards! Tinman
Alan,
The amount of training in the tempo zone depends upon how intense the effort is for you, first of all. Intensity and duration are inversely proportional. So, if you run faster, you can run as long, and vice versa is true also. The following is an estimation of workout stress for various paces within the tempo zone:
LT (one hour race velocity): 4 pts per mile
HMP (half marathon velocity): 3 pts per mile
MP (marathon velocity): 2 pts per mile
Let's use some examples and figure out what is equal.
If you run 4 miles at LT, you earn 16 points total.
If you run 5.33 miles at HMP, you earn 16 pts total.
If you run 8miles at MP, you earn 16 points total.
These are only estimations and can vary according to your race pace. But, it gives you a place to start.
Now, my idea of good use of tempo training is to get in 20 points per week. Tinman
Thanks Mr. Tinman
Very interesting numbers, fun to work with. Alan
that doesn't sound like anywhere near enough! are you telling me(a 110 mile/week runner) that, say, a 3mile tempo run on tuesday and 4miles at marathon pace on thursday is all i need??!
No, obviously one would use other types of training too if you are running 110 miles per week. Try adding 4-5 miles of intervals at 10km pace and you are on the right path. Don't get me wrong, I am not saying that you should put your whole life into tempo runs. It is one ingredient to the mix, not the mix itself. Tinman