15:15 5k and 32:02 10k. I run a lot of my tempo runs between 5:30 and 5:35 pace. They range from 4-6 miles and are closer to 5:30 for the shorter and are more like 5:35 for the longer ones. I feel like running 5:18-5:20 pace like in Daniels or McMillan is too fast for the tempos and feels like racing. Do I just need to nut up and run faster, or I am getting benefits out of those paces?
I think Daniels prescribes that pace for 20 minute runs (which would be about 400m less than 4 miles).
I would say you are still getting benefit at the slightly slower pace.
"feels like racing"
If you have to really try hard to maintain the pace (such as you do when you're racing) - then it's not tempo. 5:20 pace will put you too close to redline. Try high 5:20s.
I'll clarify: I wouldn't say it is as struggling as in a race, but I definitely have to be very attentive in pushing to maintain the 5:20 pace in tempos. These are all solo though and the mental aspect of a race aren't there.
Vancy Pants wrote:
I'll clarify: I wouldn't say it is as struggling as in a race, but I definitely have to be very attentive in pushing to maintain the 5:20 pace in tempos. These are all solo though and the mental aspect of a race aren't there.
I really think you should just stick to the pace you have because it seems like it has been working for you. Maybe just increase the distance if you want to make it a harder effort.
Malmo's post on this page makes me think it is alright to go slower. I'm guessing I'd be 70-72 for the half though, not low 60s (although hopefully someday!).
http://www.letsrun.com/forum/flat_read.php?thread=3705556&page=1
Don't worry about it that much.
Look, if you are trying to do something very specific, like a threshold-pace run, then you should probably pay close attention to the pace. There is certainly a place for those runs but if you are going to be that specific, you might as well do it on the track.
But for just a regular old tempo run, don't worry about the pace, just run "comfortably hard" and let the pace fall wherever it falls. You will get a tremendous benefit out of it, yes even if you are 5, 10, 20 seconds per mile slower than a chart says you should.
That's about right. For your PRs, and depending on what race distance your training is geared for, I would have you doing some 4 mile tempos @ 5:20, but also some 6-8 mile tempos at 5:30-5:35. Both will help, but the shorter/faster tempos is more for 5K specific, and the longer/slower tempo will help 10K.
Usually with my HS cross country runners, early season we will alternate between both short and longer tempos, and phase out the longer tempos as the season progresses.
If I was training someone for 10K, more longer tempos would be necessary, transitioning to the shorter/faster tempos closer to goal race.
Hope this helps.
Work on that 10k Son!!! When I was running that for 10k I could barely break 15.30. Use the whole spectrum of tempo .... that is, cruise intervals @ close to 10k pace, up to 40-60 min runs at M pace. Progression runs too.
5-6 x 1600 @ 10k pace + 4 sec, 60 sec rest
20 min AT @ true tempo
5-6 mi progression from M pace to 10k pace
I'd stick to 5:20-5:25 for 4-5 mi tempos and 5:30-5:40 for steady state 6-10 milers if your loop isn't super hilly. 5:30+ seems too slow for 4 miles for a 15:15 guy
oh, i guess what the guy above me just said
Yeah. It's probably my biggest thing I need to work on.