Question bout pace on a 6 mile progression run please

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21 years ago 04/14/2004 3:58am EDT

Hi, if I am a track racer who runs 16:45 for 5000 meters in base work runs, tempo runs, and strides, and 40mpw. I am wanting to change some of my workout to new styles. I want to run 3 miles warmup, 6x100m strides, do 6 miles progression run, then 3 miles cooldown. What pace should the 6 mile progression be?

I am thinking I can go

7:15

7:05

6:55

6:45

6:35

6:25

I will run how I feel but do you think this is a proper pace for this type of workout?

21 years ago 04/14/2004 4:36am EDT

re: Track Racer

I'd go at least 15 seconds faster each mile with the PR you have your not getting much of a workout in with those times they should be easy to you

21 years ago 04/14/2004 4:49am EDT

re: Swofford11.

you should be able to go much faster for that workout

i would say start at your normal easy run pace then improve the pace till you hit your 5k race pace for the last mile

(assuming 7:00 easy run pace)

6:45

6:30

6:15

6:00

5:50

5:40 (or something similar

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Question bout pace on a 6 mile progression run please

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