5 minutes hard, 5 minutes easy for one hour.
hard average : 6:05 pace
easy average: 7:10 pace
Use the 6:05 as my marathon goal pace?
5 minutes hard, 5 minutes easy for one hour.
hard average : 6:05 pace
easy average: 7:10 pace
Use the 6:05 as my marathon goal pace?
cotton tee runner wrote:
5 minutes hard, 5 minutes easy for one hour.
hard average : 6:05 pace
easy average: 7:10 pace
Use the 6:05 as my marathon goal pace?
Impossible to know. It could be your hm pace... It could also easily be your 10k race pace. You'll have to make your own judgment call based on how hard it felt.
No.
Why would you seek a prediction off a fartlek?!
Go run a 6-7miler at HMP.
Prediction: DNS/DNF
I think it's a great workout, but as other people says it's very easy to run it faster than goal HM pace and still feel good, because the recoveries are long and the quality of work is only 30 min, compared to the real 80 min hm effort. I'm doing the same workout and I have same goals, but I'm trying to hit the ON section hard enough (5:4x), so it will be easier to float at 6:05 during specific hm pace workouts. I think as a predictor for HM you should have intervals that are 15/20 min at hm pace, imo only then you can see if it is an effort that is sustainable for 1h+ or something that is still too anaerobic to keep going for long.
cotton tee runner wrote:
5 minutes hard, 5 minutes easy for one hour.
hard average : 6:05 pace
easy average: 7:10 pace
Use the 6:05 as my marathon goal pace?
I think you meant to ask; Use the 6:05 as your HALF marathon pace?
Off that workout I would estimate a 1:21:xx.
old guy 69 wrote:
I think you meant to ask; Use the 6:05 as your HALF marathon pace?
Off that workout I would estimate a 1:21:xx.
Yes, that's what I meant. I'll try it. I know it doesn't seem like much work at HM pace, but the people who run 10 mile tempos at HM pace aren't training properly (or not racing hard enough).
Thirty years ago I ran 1:19:50 on a flat course (Stockton).
At that time we were running a lot of mile repeats....5 X mi @ 5:35-5:40 with a slow (almost walking) 400 recovery. We were also running 5 X 3mi @ marathon pace (6:30) with a full recovery. Times have changed.
If I were to train for a fast half marathon now I think I would do some long (6-8 mile) tempo runs in addition to mile repeats.
These days however I struggle to break 7:00 for one mile.
old guy 69 wrote:
Thirty years ago I ran 1:19:50 on a flat course (Stockton).
At that time we were running a lot of mile repeats....5 X mi @ 5:35-5:40 with a slow (almost walking) 400 recovery. We were also running 5 X 3mi @ marathon pace (6:30) with a full recovery. Times have changed.
If I were to train for a fast half marathon now I think I would do some long (6-8 mile) tempo runs in addition to mile repeats.
These days however I struggle to break 7:00 for one mile.
That mile workout... just not possible for me. It's way too close to my mile time. What was your mile PR at the time you went sub 1:20?
I agree the 5x3mi with full recovery is questionable as a workout.
I think you're right about my time. I felt like carp today. Yesterday's workout wiped me out. I think 6:10 or 6:15 even would be better for this half.
1:20 for the half is like the 3:00 hour in the marathon. Only harder and gets less respect...