clarify please wrote:
Don't get too caught up in the fractions. Just run hard but not all out. Or think of, say 3/4 effort this way; three miles is 3/4 of four miles so 3/4 effort for three miles would be a pace you could run if you were going all out for four miles.
So, using McMillan to get the 4-mile equivalent for my 17:00 5k, gives me 22:14, or 5:34 pace.
So, 5:34 rather than 5:30'ish?
HRE, that sound about right?
17-minutes 5k is 5:28 per mile pace. Why train at 5:30 when your racing pace is 5:28? Besides, 5:30 or 5:34 in your training makes no difference.
Arthur used the term "time trial" for both high end aerobic run during conditioning as well as race simulating workout during track training; but they are completely different workout.
For your "time trial" during conditioinig, the pace should be quite a bit slower than your race (5k) but it should be a bit more in duration--more like 3/4 of an hour. Once you move on to track training, or coordination phase, you should start out doing a 5k, for a 17-minute runner, 18:30 or thereabout but each successive 5k time trial, you should pick up the pace--or more presicely, the pace should come down naturally. This is where the training concept, popularized by Bill Bowerman, Date-pace/Goal-pace should come in place. You put down 18:30, or whatever the time your first time trial came out to be, and 17:00 (or actually after a cycle of program, your time should be faster, more like 16:40 or something like that) at the end of the chart and you connect these two; put down how many weeks you have and shoot for progressive times along the way. Your point of development might be speed, or tolerance to oxygen debt, stamina, pace-judgement or any other factor; and you work on these elements along the way so your progress comes gradually and naturally. You should be able to handle all these workouts IF you have developed good aerobic foundation to begin with. Without this foundation, you start to play around with all these worikouts, your plateau would come rather quickly and your progress will stop prematurely. In other words, if you've done Lydiard "Conditioning" correctly, then the rest of the workouts should not be overly taxing to you. If you haven't, it could come out as "ridiculously hard".