The longest run and longest tempo I should do as a 800m-5K guy?

depends on the person. depends on your volume of training. i was a 1:50 guy and did 12 mile long runs. i'm sure there are 1:50 guys who never ran over 8 miles.

honestly, this is a type of question nobody can answer but yourself. listen to your body. it knows if it is too long or not long enough.

12 miles is perfect.

i'd try for 6 miles on the threshold, so whatever that time total comes out for you

those seem very appropriate for sub 17 and sub 2.

A tempo is a redline effort on you lactate threshold.

This means that however long you decide to make it, you should not feel any burning in your legs or significant discomfort at all.

So, you will be able to run fast during a short tempo run. Or you can run a bit slower for a longer tempo run. Makes no difference which you pick. Just redline it and don't feel a burn.

Tempos should not be "redline." If they are you are going way too fast. If you are doing "threshold" runs, i.e. lactate/anaerobic threshold, you should top out at 25min most runs. You can go further once in a while but not on a regular basis.

Depends on your sex and age.

Peter Snell ran a LR of 20-22 miles. But high schoolers can only handle 15 miles or 90 minutes at a time (whichever comes first).

Essentially the longer and quicker your tempo run is, the more oxygen you will have at the end of your race. You must deliver oxygen to deliver speed.

Assuming you are in high school, try increasing your tempo run by a mile each week until you get to 8 miles. A good landmark for boys is 8 miles at 6:00 pace. Then try to make it quicker.

ewrqweadsf wrote:

Tempos should not be "redline." If they are you are going way too fast. If you are doing "threshold" runs, i.e. lactate/anaerobic threshold, you should top out at 25min most runs. You can go further once in a while but not on a regular basis.

That's what redline means. To run at the threshold. To not feel any burning.

No way can a High School runner go 8 miles at 6 min pace.

At least not a 17 min 5K. For a guy who runs 800s to 5k

I would keep it at 20 min tempo but a bit faster then 6 min.

5:45 works good for me and I'm an old current 17 min 5ker

ewrqweadsf wrote:

If you are doing "threshold" runs, i.e. lactate/anaerobic threshold, you should top out at 25min most runs. You can go further once in a while but not on a regular basis.

This.

Smell the Coffee wrote:

ewrqweadsf wrote:

If you are doing "threshold" runs, i.e. lactate/anaerobic threshold, you should top out at 25min most runs. You can go further once in a while but not on a regular basis.

This.

Sure, in regards to the specificity of training for an 800 meter race, you should not be doing tempo runs longer than 25 minutes. 20 minutes would be better. You're running 10 times the amount of running time for your event. For the 5k, 25 minute tempos fit the bill, but you'll also need some 50 minute tempos at an adjusted pace. These longer tempos can come just as frequently as the 25 minute tempos when training for something like a 5k. As your race distance increases, the faster stuff will fall into the minority.

bangalangadanga wrote:

For the 5k, 25 minute tempos fit the bill, but you'll also need some 50 minute tempos at an adjusted pace.

If you adjust the pace, then it's no longer a tempo.

haha, oh my, you're igornant.

This is becoming frustrating.

OK - I have another thread going on trying to break 17. I'm pretty close to doing so right now. So up until early November, I'll be doing 5K races. I was thinking 4 mile tempos at 5:55-5:50 pace should be about right.

In early November, I'm going to start training for the 800m. Should I just drop down to 3 mile tempos?

Yeah, this "dedicated" dude is clowning up all the threads.

You want to break 17:00. That means you're goal pace is around 5:30/mi. Start off at approximately 5 miles at a pace which you can handle comfortably hard. From there slowly try to improve your pace. Try to condition yourself where you can run the same 5 miles at 5:50 comfortably hard. This, along with your mileage and late summer workouts, should put you in position to break 17:00. Remember the key is to slowly progress - just like you do with your mileage. Once the season starts, do not stop progressing with the tempo. Keep doing them once a week or at the very least the week when you don't have a race. Too often, coaches and/or runners cut back too early during the racing season. This causes a runner to peak mid-season rather than late season.

ok buddy, i'm bangalangadanga

a whisper on the winds tells legend of a prediction thread

give me your recent 5k and 800 times.

give me a recent attempt at a tempo run and a recent interval workout.

bangalangadanga wrote:

ok buddy, i'm bangalangadanga

a whisper on the winds tells legend of a prediction thread

give me your recent 5k and 800 times.

give me a recent attempt at a tempo run and a recent interval workout.

*****whispers******

5K

17:41 (USATF Certified course at 80 F, went out too hard and died)

17:35 (Cooler Temperatures, non-certified)

Tempo?

20 minutes at 6:00 pace.

800m

Never did one. But two 800 meter runners I've done workouts with said this could be my best event. We did 28-30 seconds in a 15x200 workout.

BR wrote:

bangalangadanga wrote:

ok buddy, i'm bangalangadanga

a whisper on the winds tells legend of a prediction thread

give me your recent 5k and 800 times.

give me a recent attempt at a tempo run and a recent interval workout.

*****whispers******

5K

17:41 (USATF Certified course at 80 F, went out too hard and died)

17:35 (Cooler Temperatures, non-certified)

Tempo?

20 minutes at 6:00 pace.

800m

Never did one. But two 800 meter runners I've done workouts with said this could be my best event. We did 28-30 seconds in a 15x200 workout.

Ok, get to the track and do this 3 times a week.

4800 meters at 6:05 pace. You should feel like you're floating. Work this up to 5 miles at 6:05 pace over the next 5 weeks. Don't force it. If it feels too hard, cut the run short, but don't be a pu**y either. Once your consistently running 5 milers at 6:05 pace in your sleep, step back down to 3 milers at 5:50-5:55 pace. Again, work up to 5 miles. Once you're doing 5 miles at 5:50 pace in your sleep, you will cruise to that 17:00 5k.

Neglect speedwork. It's overrated. 2 weeks before your main event, do 8 x 800 hitting 2:45s w/ splits of 1:23-1:22 in control. Do this twice 2 weeks out from the main event, and once 1 week out from your main event.

There is no such thing as a 800-5k guy. You're either good at 800 or at 5k - or neither. But you can't ever excel at both of them.

Nutella1 wrote:

There is no such thing as a 800-5k guy. You're either good at 800 or at 5k - or neither. But you can't ever excel at both of them.

You mean I can't have a 16:00-16:30 5K AND a sub-2 800m?

I just need a High 15 or 16:XX 5K to clean up locally.