For an athlete hoping to break 3:00 in January - what should a 5:40 vs 5:20 mile repeat feel like?
For an athlete hoping to break 3:00 in January - what should a 5:40 vs 5:20 mile repeat feel like?
5:20 - very hard
5:40 - hard - maybe 3 x mile with 3 minutes rest-type hard
5:20-40 is very, very far from race pace (6:52) so it does not predict much about marathon pace. Some sub-3 marathon runners cannot even break 5:20, others have way more speed. Not much correlation
Thank you Harloper. I feel better about January. 3x5:20 feels excruciating but my Coach had me do 3x5:40 tonight and it felt quite easy.
For context I am a recovering hobbyjogger trying to break 3:00. PR is 3:08. I am 6'2" and was 179.0 lbs this morning. 4 years ago I was 247 lbs and smoking 2 packs a day.