Title says pretty much everything.
Title says pretty much everything.
also as you might of guessed i'm a high school guy
season starts officially mid august, first race late august
State late october
85% of you 5k pace is as fast as you should go. One tempo per week. Focus on doing interval work for the second workout of the week.
How might one calculate 85% of 5k pace. Hypothetically let's assume 5k pace is 6:00 per mile.
6:00 = 360 seconds
360/0.85 = 7:03.5/mile
ryunrules wrote:
How might one calculate 85% of 5k pace. Hypothetically let's assume 5k pace is 6:00 per mile.
That's 10 mph so go 8.5 mph (just over 7:00 pace). That's how to calculate it, but it's not a good speed for a tempo run.
what would be a good pace then? thank you
talk to your coach
Take a look at T pace on the calculator at runsmart.com (plugging in a recent race time) and that's a good place to start. You might end up doing your tempos a little faster or slower than the pace it gives. It will be about 20 seconds over your 5K pace rather than a full minute.
ryunrules wrote:
How might one calculate 85% of 5k pace. Hypothetically let's assume 5k pace is 6:00 per mile.
Kids don't learn basic math in school anymore?
I would use Jack Daniels's T pace for a 20-minute tempo run and adjust the pace accordingly for longer runs.
doot doot wrote:
ryunrules wrote:How might one calculate 85% of 5k pace. Hypothetically let's assume 5k pace is 6:00 per mile.
Kids don't learn basic math in school anymore?
Neither Lydiard nor Canova were able to compute this, so it's not that things were better back then.
doot doot wrote:
ryunrules wrote:How might one calculate 85% of 5k pace. Hypothetically let's assume 5k pace is 6:00 per mile.
Kids don't learn basic math in school anymore?
The disparity of knowledge in high school is significant. Some kids get 5 on the Calc BC test without taking the class... Others can't pass geometry.
Do 20-30 min at 90% of MHR once a week or do the same pace at 4-6 mile intervals ......recovery= wait easy walking until 60% of MHR.
COACH J.S
OTCSucks wrote:
85% of you 5k pace is as fast as you should go. One tempo per week. Focus on doing interval work for the second workout of the week.
That's supposed to be 85% of 3k pace...
85% of 5k pace is slower than Marathon race pace for typical runners.
Comfortably fast for longer tempo efforts (I call these steady state runs with my team)
Comfortably hard for shorter tempo efforts. That would be the standard JD 20 min LT type tempo.
Search online for Salazar training seminar. Question to him was HS Tempo distance and pace. His explanation was right on and my guys did great with it. He says, say you can go all out, on the track, 5k and u go 15:30. So thats about 5:00 flat per mile. He said 15 sec per mile slower, so 5:15's ,HS a 4 mile will do. I would just suggest you might have to build a bit to get there. Had a top ten Footlocker guy at the time. Started about 5:35 per mile, at 6300 feet. Ran 4.1 Tempo, the point .1 was at start of 4mile Tempo just to get him right on pace. Then we went to like 5:22, then 5:16 and then he had it and was goin 5:06's with last mile at 4:48. Salazar explains it pretty good.