I was thinking about doing a 5 mile tempo run tomorrow. What pace should i do the tempo in? thank you.
I was thinking about doing a 5 mile tempo run tomorrow. What pace should i do the tempo in? thank you.
5:40 pace - about half-marathon pace- since you run about 5:30 pace for 10k - just add 10 seconds to that
VDOT: 62
Tempo Pace: 5:45
Easy Pace: 7:11
I'll agree 5:45-5:50/mile kind of pace sounds about right.
did you run that 16:35 on the track? 5:40s could be a bit quick. just depends on how you're doing.
id say more like 5:50s but most importantly go by feel
is there a site that can give accurate training paces if you input a correct, recent race time?
or can someone tell me the formulas to find out tempo, easy, recovery, and aerobic maintance paces?
google: mcmillan calculator
mpw noob wrote:
is there a site that can give accurate training paces if you input a correct, recent race time?
or can someone tell me the formulas to find out tempo, easy, recovery, and aerobic maintance paces?
check out
http://www.runbayou.com/jackd.htm(I'm not quite sure the difference between this one and McMillan, but both seem to give similar results with McMillan providing paces that are just a few seconds slower.)
not trying to get technical but i just ran a sub 17 5k last week and put that in. it says my equivalent mile and 800 are 4:54 and 2:12. but I know I can pop at 4:45 mile right now.
contrary, if I put in 4:45 for the mile as my performance then it says my 5k equivalent is 16:27, which I don't quite think I could do right now.
I know nothing is going to be perfect but are the training paces still accurate? It's a pretty big range: long runs 6:36-7:38. does that mean that you should do it progressively and start around 7:40 and get down to 6:30. is this good for sticking to training paces and following them?
1. Track times v. road times - prob you could get pretty close to 16:30 on track if you did sub 17 on roads.
2. For younger runners, pace calculators are a bit off. Use shorter dist times (mile is good); then might want to add a bit to what pace calcs give you for 5K and above.
mpw noob wrote:
not trying to get technical but i just ran a sub 17 5k last week and put that in. it says my equivalent mile and 800 are 4:54 and 2:12. but I know I can pop at 4:45 mile right now.
contrary, if I put in 4:45 for the mile as my performance then it says my 5k equivalent is 16:27, which I don't quite think I could do right now.
I know nothing is going to be perfect but are the training paces still accurate? It's a pretty big range: long runs 6:36-7:38. does that mean that you should do it progressively and start around 7:40 and get down to 6:30. is this good for sticking to training paces and following them?
This means you need to work on your endurance.
What pace should a 16:35 5k runner do his or her tempo runs in?
Every calculator mentions that people will have different peaks based on natural talent and training. No calculator is exact but your talking <10s a mile. That isn't a big deal. Are you going to figure well it is 80 degrees to day so I should run 5s slower and there is a 4mpw which is another 2 seconds or are you going to go out and run? The big range on easy runs means if your running sub 6:36 your going to fast and if your over 7:38(after warming up) you should pick it up or call it a day since your too tired.
mpw noob wrote:
not trying to get technical but i just ran a sub 17 5k last week and put that in. it says my equivalent mile and 800 are 4:54 and 2:12. but I know I can pop at 4:45 mile right now.
contrary, if I put in 4:45 for the mile as my performance then it says my 5k equivalent is 16:27, which I don't quite think I could do right now.
I know nothing is going to be perfect but are the training paces still accurate? It's a pretty big range: long runs 6:36-7:38. does that mean that you should do it progressively and start around 7:40 and get down to 6:30. is this good for sticking to training paces and following them?
how could he not know that?
[quote]dasfafsdaasfsadfdsasd@hasd.com wrote:
The big range on easy runs means if your running sub 6:36 your going to fast and if your over 7:38(after warming up) you should pick it up or call it a day since your too tired.
wait...I thought you're supposed to run whatever FEELS easy. what if my body is coasting at 7:50 pace. I should then pack it in? I don't think so buddy.
Well Ive run 1627 for 5k and I always tempo between 545-550 typically...
Again don't quibble about things like 10s. If you want to spend a couple hours jogging around at 9 in pace go ahead. But you are not doing an "easy" run using HR/effort scale. You are out jogging (or walking real fast). And yeah I know about the Kenyans and Ethiopians supposed 8 min/miles. If your running 3 times a day with a workout pretty much every day, feel free to jog for 30 min.
dfdfbd wrote:
[quote]dasfafsdaasfsadfdsasd@hasd.com wrote:
The big range on easy runs means if your running sub 6:36 your going to fast and if your over 7:38(after warming up) you should pick it up or call it a day since your too tired.
wait...I thought you're supposed to run whatever FEELS easy. what if my body is coasting at 7:50 pace. I should then pack it in? I don't think so buddy.