is that right? the goal distance i'm training for is 5k (high school)
is that right? the goal distance i'm training for is 5k (high school)
Maybe a little slower than that. Don't be a slave to the watch - get a feel for "comfortably hard" tempo runs.
5k PR pace + 30 seconds is pretty quick for a 4-miler, I'd say that's probably closer to threshold pace, which is more like a Daniels-style 3-mile tempo. I, personally, prefer to do tempos a bit longer and a bit slower, so 5k pace + 45s for 3-5 miles or 5k pace + 60s (near MP) for 4-6 miles.
adding a minute is way too slow for a 4-6 mile tempo. I think you could do about 10 miles pretty easily at a minute above 5k pace.For 3-5 mile tempos i usually go with my 15k pace which ends up becing about 32-38 seconds slower than 5k
NoExpertise wrote:
5k PR pace + 30 seconds is pretty quick for a 4-miler, I'd say that's probably closer to threshold pace, which is more like a Daniels-style 3-mile tempo. I, personally, prefer to do tempos a bit longer and a bit slower, so 5k pace + 45s for 3-5 miles or 5k pace + 60s (near MP) for 4-6 miles.
I've always used this exact rule of thumb -- 5k pace + 30s for a 20-25 minute tempo, which, given my 5k pace, has always worked out to about 4 miles. I've never found this to be overly-strenuous as long as I take into account the terrain and conditions in order to adjust my 5k pace accordingly.
Similar to what NoExpertise said, I also like to do longer tempos at about 5k pace + 60s, up to the 8-9 mile range.
Current 5k pace + 40 seconds is a 10 mile tempo. 8 miles if it is hilly.
Mcmillan running calculator estimates ~15-30 seconds slower than 5k pace for the pace of a tempo run.
Most Highschoolers can't do this. 30-45s slower is a good pace.
Archimedes wrote:
Mcmillan running calculator estimates ~15-30 seconds slower than 5k pace for the pace of a tempo run.
To follow up on Conflicted's reply. The goal of a tempo run is to do it. If it is too hard and you start to skip them you are o&(%^. It is much better for inexperienced runners to do tempo runs too slow than to do them too short. So start off at a pace that you know you can handle for 4 miles, if you want more workout when you are done, keep going to 5 miles.
Let's also not forget where you are running. I live in Southwest florida and during the summer months my pace for tempos slows a bit as opposed to the winter months. 30-40 secs is pretty good guide. Your best bet is to go by effort which is sometimes tough for a hs kid.
The tempo is where you find it.
How about tempos at the pace you could race another 1/3 of the tempo distance? So 2 miles at 5k pace (this would be sort of a Lydiard-style 2 mile time trial - very good bang-for-the-buck VO2 max workout). 4 miles at 10k pace (that actually may be a bit quick), 7-8 miles at 10 mile-half marathon pace.
If one has a 5k PR of say 15:30 (5:00 pace), I would reckon 4 miles at 5:30 pace wouldn't be very challenging. Maybe start at 5:30 and negative split with a solid last mile.
Brian wrote:
How about tempos at the pace you could race another 1/3 of the tempo distance? So 2 miles at 5k pace (this would be sort of a Lydiard-style 2 mile time trial - very good bang-for-the-buck VO2 max workout). 4 miles at 10k pace (that actually may be a bit quick), 7-8 miles at 10 mile-half marathon pace.
If one has a 5k PR of say 15:30 (5:00 pace), I would reckon 4 miles at 5:30 pace wouldn't be very challenging. Maybe start at 5:30 and negative split with a solid last mile.
This seems more spot on. I watched this earlier today and found it interesting hearing Alberto Salazar talk about 4 mile tempo runs at 5k pace + 15 seconds. That seems a lot harder than 4 Miles + 30 seconds. Maybe work down from there over time but that is basically 10k pace for many people unless they’re really running their 10k pace at 5k + 10 seconds which for many people is very hard.
Does anyone do tempo runs this fast or do you opt for easier ones?
This is the link to the talk.
I give my athletes in the past 3 or 4 miles at tempo pace which i say is 30-40sec slower than 5k current race pace on similar terrain. So if your 5k pace is from a xc race and your doing it on the track (not recommended) then you maybe only run 20-30sec slower per mile. I would recommend doing tempos for time such as 25min tempo. Each year as you get faster your tempo run will get a little longer naturally. A slow kid may go 2.5 miles the first year and by senior year be going 4 miles. Have all your athletes finish at the dame time makes things easier to manage as well and move onto the extra stuff afterwards.
If conditions are good and I’m feeling fresh do you think 4 Miles at 5k pace + 15 seconds is too fast or is it a very beneficial workout?
Maybe more of a peak workout two weeks before the race along with 3-4 Miles at 5k pace?
Alberto salazaaar wrote:
If conditions are good and I’m feeling fresh do you think 4 Miles at 5k pace + 15 seconds is too fast or is it a very beneficial workout?
Maybe more of a peak workout two weeks before the race along with 3-4 Miles at 5k pace?
Too fast! That would feel like a time trial.
Thurl Ravenscroft wrote:
Alberto salazaaar wrote:
If conditions are good and I’m feeling fresh do you think 4 Miles at 5k pace + 15 seconds is too fast or is it a very beneficial workout?
Maybe more of a peak workout two weeks before the race along with 3-4 Miles at 5k pace?
Too fast! That would feel like a time trial.
I’m sure to do that regularly would take its toll but wouldn’t it be a good workouts once every few weeks? Especially if one isn’t racing (29 year old hobby jogger here running 17min 5k).
Just go out at a nice steady relaxed pace, do not look at the watch during the run.
let the tempo pace come to you wrote:
Just go out at a nice steady relaxed pace, do not look at the watch during the run.
Of course that will be easier and still a stimulus but wouldn’t toughen one as much as the faster tempo. Do you think AlSal is wrong and that his athletes would be better with slower tempos?