What should the pace be for the majority of my miles(30-40 mpw) and my pr"S are 1652(5k), 433(1600m), and 1000(3200M)
What should the pace be for the majority of my miles(30-40 mpw) and my pr"S are 1652(5k), 433(1600m), and 1000(3200M)
5k pace +2:00 - 2:30 per mile..
many runs can start out at 5k+2:00-2:30 but end around 1:30-1:45.. just feel confertable
why just 30-40 mpw?
HSXCRunner1548 wrote:
5k pace +2:00 - 2:30 per mile..
many runs can start out at 5k+2:00-2:30 but end around 1:30-1:45.. just feel confertable
2:00-2:30 slower than 5K pace is really slow for summer base mileage
I think you should do most of your base training around 7:00 minute mile pace, at least based on your 5k time (about 5:30 minute mile pace), assuming you pretty much run straight through the summer and don't take a break. If you take a few weeks off during the early summer, than you will need to run more slowly (but same effort.) Basically I have read that your typical moderate runs should be run about 90 - 120 seconds per mile slower than what you currently can run for a 5K. (www.runworks.com provides a calculator to suggest training paces based off of a race time).
Sounds like your mile time is stronger that your 5k, and with a mileage increase, you may be able to get your 5k down to 15:xx with a 4:33 1600.
Your summer runs shold be nice and relaxed yet somewhat progressive.. feel fluid. dont push the easy days.
5k pace = 5:28 so.. Example:
8 mi run.. 1 mi warmup, 6 mi (start at 7:30.. end around 7:00 or a little under), 1 mi cooldown
^^ A lot of times, (i know i do this) for me the pace of my runs on easy day will slowly drop as i get going.. idk about you of course.
Just be relaxed.. but im assuming you are going to do 1 tempo/fartelk and 1 hill workout per week.. If not then yeah all runs need to be 6:50-7:10 with striders. But i would hope you do a tempo and hill workout throughout the week.
im weary to run anything more than 45 mpw because as the xc and track program at my school isnt all it could be training wise. in xc season we proably do only 20-25 mpw and same or even less with track so if i bump up to say 50 mpw average during the summer i would struggle keep that up during the xc season where we only do 20-25. my summer plan was a 12 week base period, totaling 414 miles(34.5 mpw average). i really want to bulid a strong base tho to get my 5k down to where it should be
since my pr is 1652 should i base my training paces off that or what my current shape based off track season, cause more than likely im not in my 5k pr shape
I am in exactly the same boat, our coach gave us a 30 mpw training schedule and we don\'t do too much during the season. I want to know if it is better to train with the schedule or if I do my own thing will it hurt after a drop off in mileage.
Probably would be better to base your training pace off what you think you could do for a 5k right now and add at least 90 seconds per mile. You could do a 5k time trial (maybe deduct a little from that performance because you probably won't go quite as fast at a time trial as a real race), or find a local 5k to run. If you do some speed work as well, you may be able to gradually get faster over the summer and be able to bump your base pace up accordingly. I think though the key is run most of your miles at a pace where you're slightly winded but are still able to hold a conversation pretty well.