malmo wrote:
themanontherun wrote:I would be more likely to believe "as fast as" 5:30 pace as opposed to "average of" 5:30 pace. Between 5:30-6:00 would be about right as a percentage of their 5k PRs, relative to what most other runners might do.
Believe what you want, you are incorrect.
Salazar actually said,“they shouldn’t be running more than 1:30 per mile slower than what they do in a 5k race.”
That -1:30 would be 5:40 pace, which would be very easy for Galen-Mo.
There's probably a frame of reference issue with people who are much slower than whom they are talking about. Bob Kennedy with Kim MacDonald ran 5:40 pace for easy workouts, and let's not forget Bekele's supposed 30 mile runs in the forest...at altitude...at 5:40 pace. Lagat and El Guerrouj (and Cram) didn't appear to run anything that slow. For an NCAA finalist running somewhere around 15:30 (4:20 mile), adding 1:30 would be close to 6 min, which is also standard.
And a pure sprinter runs extensive tempo at ~70% speed (for Ato Boldon, a 19.8x guy, this was 8X200 in 26), which, strange as it might seem, comes out at just about the same ratio.
If you take 70-75% rather than pace plus 1:30, someone with a race pace of ~4:00 would be running recovery about 5:30, while someone running 5:00 pace (25% slower) is going to be going close to 7 min, and that is probably more representative of people posting here.