There's a 15k race 2 weeeks before a 10k I am racing, and I wanted to enter that 15k race and use it as a workout, i.e. not all out.
Is half marathon pace a good idea? In my case that's about a 1 hour 15k, so it sort of works out as a very long tempo run.
Thoughts? Too hard, too easy? No benefits? Too close to the 10k race?
According to Mr Canova you should criuse @ 103% of racepace
...in your case: 3.52/km
wat? Who's that Mr Canova? And what are you suggesting? A 15k tune up 3% slower than 10k race pace?
Let's race,
The 15K effort at half marathon pace is way too hard if you just want a workout. Because the paces are so close...a 15K race at HMP is a race...not a tempo run...at least not the kind of tempo run it seems like you are looking for.
That's not to say you shouldn't do it...
Good luck...
Let's race wrote:
There's a 15k race 2 weeeks before a 10k I am racing, and I wanted to enter that 15k race and use it as a workout, i.e. not all out.
Is half marathon pace a good idea? In my case that's about a 1 hour 15k, so it sort of works out as a very long tempo run.
Thoughts? Too hard, too easy? No benefits? Too close to the 10k race?
Running 15k at HM pace isn't a tempo run it's a race.
Malmo how far do you think you could've run at half marathon pace in a workout? Assuming it was just a workout and not a time trial or something. Say around the time of your AR?
malmo wrote:
Running 15k at HM pace isn't a tempo run it's a race.
Mmmh ok. A 15k is about 9.3 miles so how how about 4mi easy+5.3mi at HM pace? Better?
I guess 1 hour tempo at HM pace is too much. Should I limit these to 40 min or 6 miles?
edumacator wrote:
Malmo how far do you think you could've run at half marathon pace in a workout? Assuming it was just a workout and not a time trial or something. Say around the time of your AR?
I'd say no more than 3 miles. When you're racing a HM you should be out on the edge by 5 miles.
Is this true for a recreational 1:30 half marathoner as well? I'm sure an elite racing 1/2 marathons in 60:00 won't do 45-60' at that HM pace, but for casual joggers, wouldn't 4 easy + 5 at HM be a nice workout during a buildup?
kesako wrote:
Is this true for a recreational 1:30 half marathoner as well? I'm sure an elite racing 1/2 marathons in 60:00 won't do 45-60' at that HM pace, but for casual joggers, wouldn't 4 easy + 5 at HM be a nice workout during a buildup?
4.5 easy + 4.5 at HM would be more of a hard workout, requiring an extra day more of recovery versus a typical workout. That's according to Terrence Mahon, in this article (workout 3, near the bottom of article).
Sorry, forgot the link: http://garmin.blogs.com/my_weblog/2009/08/half-marathon-training-tips-from-terrence-mahon.html
Hm, let's see:
You are going to run the fastest pace you can maintain for 21.1k, which let's just guess takes you 80 minutes (for the sake of easy arithmetic).
You want to do this for 15k, which is about 70% of a half, or for just under an hour (>50 minutes unless you're do that half in sub-71, which I doubt).
Is it a "good workout"? Sure, in the sense that doing 7k at 10k race pace or 18 miles at marathon pace would a "good workout": it's much more like a race effort, and certainly not a "tempo" run.
Is it a "good idea" two weeks before your goal 10k? Certainly not.
Idiot
hard wrote:
Sorry, forgot the link:
http://garmin.blogs.com/my_weblog/2009/08/half-marathon-training-tips-from-terrence-mahon.html
Thanks for this article. So looks like half easy half HM pace would be a good way of using a 15k for half marathon training.
Should be beneficial for 10k too. Any way to include 10k specic speed in a similar fashion, e.g first 7mi easy and last 2.3mi at 10k pace?
Would this be beneficial? It's about a third of the race distance after 7mi...stupid idea?
Personally, I'd keep the 10k specific speed for intervals(5-6x1mi, 2-3x2mi, etc), and not go much faster than HM pace at the end of a distance run like a 15k. It's already going to be strenuous enough (as Mahan mentions taking at least an extra recovery day, and that it is the hardest of the workouts he lists). Remember, this is coming from the coach of Deena Kastor & Ryan Hall (formerly), so it's probably enough for us LetsRunners.
Since HMP is quite close to the traditional lactate threshold, it will definitely be beneficial for a 10k.
4-6 miles @ HM pace is challenging enough the week before a race. It'll give you the sensation of running at a hard effort for the length of time it'll take you to do the 10km. save the 15km-10millers for marathon race pace workouts if you are into marathons.