Im trying to figure out my tempo pace. I was injured this year and didn't run cross country, so I don't have a 5k time. But I did run a 3200 meter time trial recently in 10:08. How fast should my tempo pace be?
Im trying to figure out my tempo pace. I was injured this year and didn't run cross country, so I don't have a 5k time. But I did run a 3200 meter time trial recently in 10:08. How fast should my tempo pace be?
We need more information (what are your other PRs, training background, the length of the tempo, terrain for the tempo run, etc.).
But I think a rough rule of thumb for you might be:
20-25 min. tempo: 5:50 pace
30-40 min. tempo: 6:00 pace
45-60 min. tempo: 6:10 pace
Think of tempo as a synonym for rhythm (tempo is easier to spell though). Select a pace which feels like a good steady fast rhythm, and stick with it.
Or you could train by HR, at something like 80-85% Max HR.
Or you could run a 5K time trial to get a 5K time.
Or you could run a 1 hour time trial, and use that pace.
Trackdust wrote:
Im trying to figure out my tempo pace. I was injured this year and didn't run cross country, so I don't have a 5k time. But I did run a 3200 meter time trial recently in 10:08. How fast should my tempo pace be?
If you base your tempo pace, as many do, off your vVO2max, then your time trial can be very useful. Of course, it also depends on your definition of "tempo". I have my athletes run their tempos at 85-90% of vVO2max. Given this, your 85% pace would be: (10:08)/2/0.85 = 7:08/mile. Good luck!
Oops, typo in my calculator.....should read 5:58/mile. Sorry for any confusion.
vVO2 Max pace (velocity at VO2 max) is roughly calculated as the pace at which you can run at for 11 minutes in a timetrial or all out effort.
Based on the timetrial I'd estimate your vVO2 Max pace to currently be about 5:07 per mile.
I suggest doing your LT Tempo runs at between 88% and 92% of vVO2 max pace with a core range of 89-91%.
For you that would be about 5:30 to 5:49 pace (5:36 to 5:43 core range)for tempo runs of 20-30 minutes (depending on your mileage level).
Hope this is helpful.
Have you read The Hobbit? Read this book, my friend, and you will find the answers you seek.
Additionally your AT (aerobic threshold) tempo run pace would be at 84-88% of vVO2 max with a core range of 85-87%.
Based on your timetrial your AT pace would currently be 5:49 to 6:15 pace (with a core of 5:55 to 6:04) for longer tempo runs of 40 minutes + (depending on your mileage level).
Or 10K pace plus 20 seconds per mile.
MPR wrote:
Additionally your AT (aerobic threshold) tempo run pace would be at 84-88% of vVO2 max with a core range of 85-87%.
I think you mean ANaerobic threshold.
I think he meant AeT (aerobic threshold), as opposed to this faster tempo: "LT Tempo runs at between 88% and 92% of vVO2 max pace with a core range of 89-91%"
oh no you dint wrote:
I think you mean ANaerobic threshold.
MPR wrote:
Additionally your AT (aerobic threshold) tempo run pace would be at 84-88% of vVO2 max with a core range of 85-87%.
rekrunner wrote:
I think he meant AeT (aerobic threshold), as opposed to this faster tempo: "LT Tempo runs at between 88% and 92% of vVO2 max pace with a core range of 89-91%"
Isn't the aerobic threshold at a much lower percentage of VO2max? 60%? 65%?
oh no you dint wrote:
I think you mean ANaerobic threshold.
No I meant aerobic threshold, sometimes refered to as ventalation threshold or metobolic threshold. As you run faster your breathing rate increase (up to a point), your ventalation threshold is the point at which the slope of your breathing rate increase increases substainially. One consequence of this is that the increase in calories used to run a mile also increases to a steeper slope.
It generally is between 20 and 30 seconds per mile slower than Lactate Threshold but can be improved to around 15 seocnds per mile with specific training.
Aerobic Threshold is very important in marathon training but also has important benefits in shorter races as well.
Run ~5:49.5 per mile for 30-35 minutes. Adjust to weather, terrain, fatigue, and clothing / shoes.
An alternative:
You could break the run into parcels and use short recoveries. For example, you might run 5-6 x 1 mile at the above pace and use active recoveries lasting 30-60 seconds.
A side fact:
Athletes often run tempos hard. This is not necessary. You can still gain plenty of benefits without hammering!
Good luck!
Regards,
Tinman
Nice reply but the question asked was how do I calculate not what is my LT Pace.
Tinman wrote:
Run ~5:49.5 per mile for 30-35 minutes. Adjust to weather, terrain, fatigue, and clothing / shoes.
An alternative:
You could break the run into parcels and use short recoveries. For example, you might run 5-6 x 1 mile at the above pace and use active recoveries lasting 30-60 seconds.
A side fact:
Athletes often run tempos hard. This is not necessary. You can still gain plenty of benefits without hammering!
Good luck!
Regards,
Tinman
MPR wrote:
No I meant aerobic threshold, sometimes refered to as ventalation threshold or metobolic threshold. As you run faster your breathing rate increase (up to a point), your ventalation threshold is the point at which the slope of your breathing rate increase increases substainially. One consequence of this is that the increase in calories used to run a mile also increases to a steeper slope.
It generally is between 20 and 30 seconds per mile slower than Lactate Threshold but can be improved to around 15 seocnds per mile with specific training.
Aerobic Threshold is very important in marathon training but also has important benefits in shorter races as well.
Okay, now I'm thoroughly confused. According to Martin & Coe, Lactate threshold and Ventilatory threshold are the same thing an occur at 75% of VO2max. I guess you are just defining things differently than the norm?
Well, I'm no expert, but these values look too low. For example, looking at Daniel's M-pace, his VO2 estimates are between 81-84%, depending on ability.Whatever VO2 percentage it is, people usually mean around marathon pace for aerobic threshold.In any case, MPR said "vVO2", not "VO2".MPR is measuring percentages of velocity, not oxygen volume consumption.
oh no you dint wrote:
Isn't the aerobic threshold at a much lower percentage of VO2max? 60%? 65%?
ye
MPR wrote:
oh no you dint wrote:I think you mean ANaerobic threshold.
No I meant aerobic threshold, sometimes refered to as v.
That would be closer to80% then and no, for the other who asked 65% is about the slowest you would go up to about80% to be still completely aerobic.
rekrunner wrote:
In any case, MPR said "vVO2", not "VO2".
MPR is measuring percentages of velocity, not oxygen volume consumption.
There is a direct correlation between the two.
But is it 1:1? I'm always cautious with percentages to make sure I understand the units.
Smell the Coffee wrote:
There is a direct correlation between the two.
rekrunner wrote:
In any case, MPR said "vVO2", not "VO2".
MPR is measuring percentages of velocity, not oxygen volume consumption.