How does your 10 mile tempo pace relate to 5k/HM/M pace?

The definition of "tempo pace" varies, but by most definitions, those aren't tempo runs.

Tempo is often group with "threshold runs", which is roughly the pace that you could maintain for an hour.

No Way wrote:

The definition of "tempo pace" varies, but by most definitions, those aren't tempo runs.

Tempo is often group with "threshold runs", which is roughly the pace that you could maintain for an hour.

You're probably right --- these 10-milers should probably be called "steady-state" or "strength runs" or super-threshold, i.e. high end aerobic.

Still, just wondering if these are staples for some of you. Seems like fast intervals, VO2max, and short 20-30' tempos are normal workouts, as are easy runs and long runs.

But what about the medium, lengthy, hard-ish runs as described in my original posts? Out of favor? Too hard, or too easy?

Read the tinman posts in this thread: http://www.letsrun.com/forum/flat_read.php?thread=248888&page=0

TempoLove wrote:

In my case, a strong/hard 10 miler comes down to Half-Marathon pace + 20 seconds.

I'm quite slower than you (1:26 half), so 6:35 HMP + 20 = 6:55 10-mile tempo.

Or at 6:15 10k pace that's 10k + 40 seconds.

Am I running them too hard? Those tend to be my harder runs and replace the traditional long run, especially on low mileage (40-50mpw). I found that they build strength like no other runs

Also doing 12 mile tempos, tend to be be slower (HMP+30), and 16 mile long runs when training for a marathon at HMP+50 or so.

Curious to hear about you.

Once upon a time, before "tempo" became a verb, the hard 10 was a staple of training.

Half-marathon pace + 20 seconds should be right at your guesstimated marathon pace and so is a good pace for this workout. Keep banging them out.

Thanks both. Good resource from tinman.

Pretty much in agreement with hirsute 70, i.e. 10 mile tempos at right about marathon pace or a smidge faster (5-10 seconds/mile).

Appreciate it --- these feel GREAT, especially over the second half of the workout (first half takes getting used to).

Also agree. The word tempo is used a lot. I am just as guilty. Anything faster than easy pace is tempo for most. True tempo is the hour pace, and I have had success with both 20 minutes at that threshold and the hard 10. Nothing beats a hard 10 though. Pretty hilly 10 miler course by me (Annapolis, MD) and it's great to go out and suffer for an hour. The hard 20 mins is usually on a track.

I am however in a weird spot where my hour pace and ten mile time aren't TOO far apart. I probably end up doing tempos a bit fast.....or I haven't hit a ten miler out of the park.

10 mile tempo runs are done roughly at marathon pace, when I am fit... That feels like moving - but not grinding.