The workout is 10 minutes (~1.5 miles) warmup, then 3 miles at 5:10 pace, 10 miles easy (7:00-7:30 pace), then another 3 miles at 5:10 pace plus a mile or two cooldown. I am trying to break 70 mins for a HM in March, and a local runner invited me to do this workout with him on Saturday. I've never done this workout before and I was curious about the potential benefits behind it.
I'm curious too.
Is this a sarcastic way of saying that it is useless?
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Yes, go do this workout. However, with 800 meters to go in the 2nd 3-mile segment start picking it up and hammer it home at like 4:30 mile pace. Then when you are done, turn around and drop your pants, and stare right into your training partner's eyes and scream "GOBBLE GOBBLE MOTHERF*CKER"
it seems a bit silly. If you want to practice running 5:10 on tired legs it sort of makes sense. Don't view it as a replacement for a traditional long tempo though.
Thank you. THIS is the kind of feedback I wanted. I kind of felt the same way but wanted to see what other people thought.
5'10 pace is a lot faster than your goal race pace for sub 70 (5'20 pace). When I was training to run sub 70, I would do some HMP work at the end of long runs to practice running that pace on tired legs. I'm not sure why you would want to run 10sec faster, especially on the first ones.
I'd say the first 3M should be no faster than HMP (so 5'20s). This should feel very easy. Then do your 10M at normal training run pace and then finish with 3M at HMP. It should feel harder to run the same pace, assuming you don't take fluids or anything. If you're feeling good, try to run the last mile closer to 10km pace (which should be about 5'00). This will still average out to slower than your 5'10 pace 3M, but will simulate the pace you'll actually be running.
Good luck!
This is a daniels workout for marathon. Good stuff.
Makes sense. The guy who invited me to run with him is training for a 2:24 marathon, so 5:10 would be his T pace if he was using Daniels.