Summer of Malmo question

High School Running High School Training

8 years ago 06/09/2015 8:32am EDT

Question about doing the longer intervals in the Summer of Malmo plan... I get that this isn't supposed to be racing, or hard intervals like we would do in-season. I just want to make sure I don't run them TOO slowly. Is there a general guideline I could use? My most recent 3200 time is 9:40, and it's been a while since I raced 5K. Would something like 5:30 pace make sense?

I know the exact pace doesn't really matter much, but how should I feel after doing 4-6 mile repeats? Like I could still do a couple more?

8 years ago 06/09/2015 8:49am EDT

re: njmilerx

My guess is as a HS/college runner on the track with his buddies, it is impossible for you to do them too slowly.

One goal is that things should get easier. If you run 4 x 1600 in 5:30 today, two weeks from now at your next long interval workout, you should feel like 4 x 1600 in 5:30 would be much easier.

8 years ago 06/09/2015 8:56am EDT

re: njmilerx

If you ran 9:40 this season, and are doing Summer of Malmo, 5:30 pace is too fast.

This line "how should I feel after doing 4-6 mile repeats? Like I could still do a couple more?" shows that you're not in the right mindset.

As Malmo always says, if you're not sure if you're going too fast, slow down a notch.

It's June. If you think you're going too slow, keep going at that pace.

8 years ago 06/09/2015 9:14am EDT

re: njmilerx

Agreed on you're not in the right mindset.

Goals of the summer:

build aerobic base

don't get hurt

Staying consistent is the most important thing you can do. Staying consistent while ensuring you are on an upward trajectory through November is better.

Slow down. Be patient.

8 years ago 06/09/2015 9:40am EDT

re: njmilerx

njmilerx wrote:
Question about doing the longer intervals in the Summer of Malmo plan... I get that this isn't supposed to be racing, or hard intervals like we would do in-season. I just want to make sure I don't run them TOO slowly. Is there a general guideline I could use? My most recent 3200 time is 9:40, and it's been a while since I raced 5K. Would something like 5:30 pace make sense?
I know the exact pace doesn't really matter much, but how should I feel after doing 4-6 mile repeats? Like I could still do a couple more?

Not like you could do a couple more, like you could do 5 more.

For a 9:40 2 miler I wouldn't even recommend you do mile repeats on a weekly basis. Stick with 800 to 100m repeats. Sneak in the mile repeats maybe every 4 weeks.

8 years ago 06/09/2015 10:34am EDT

re: malmo

Thank you, malmo and everyone, this definitely helps. Same idea applies to the shorter intervals? When I'm done, I should feel like I could the whole thing over again?

One more question, about tempo runs. For me, these should be maybe 5:45 or so depending on how I feel that day?

8 years ago 06/09/2015 10:34am EDT

re: malmo

I meant stick with 800 to 1200m repeats.

8 years ago 06/09/2015 10:36am EDT

re: malmo

Don't bother with the shorter ones at all?

8 years ago 06/09/2015 10:46am EDT

re: njmilerx

A tempo should always be based on how you're feeling that day. Even if you forget your watch you should be able to do a tempo just fine.

8 years ago 06/09/2015 12:18pm EDT

re: njmilerx

njmilerx wrote:
Don't bother with the shorter ones at all?

By "stick with 800-1200m" I mean don't do repeat miles, except maybe once a month.

Definitely do the shorter 150-300m work as prescribed.

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