My tempo runs are usually 5-6 miles
My tempo runs are usually 5-6 miles
What pace*
5.25 per mile.
Isn't that a bit fast for a tempo?
I will give you the Jack Daniels answer.
16:02 5k is a 64.4 VDOT, which equates to a tempo pace of 5:34 per mile for a 20 minute tempo run. Add 5 seconds per mile for a 25 minute tempo run, and 7 seconds per mile for a 30 minute tempo run. See Table 7.1 from 2nd edition of Daniels' book.
So, for you, that would mean just around or under 5:40 pace for 5-6 mile tempos.
While this is a bit faster than Daniels calls for, I will say that when I am in about 16:00 shape, this is where I often find myself for 20 minute tempo runs. I do think it is too fast for a 5-6 mile tempo run though.
Tempo Pace wrote:
5.25 per mile.
Wondering.. wrote:
Isn't that a bit fast for a tempo?
Are you a man or a mouse?
Smoove wrote:
While this is a bit faster than Daniels calls for, I will say that when I am in about 16:00 shape, this is where I often find myself for 20 minute tempo runs. I do think it is too fast for a 5-6 mile tempo run though.
Tempo Pace wrote:5.25 per mile.
Maybe right. But 5:40 is outside half marathon pace, I think a bit slow. 5:35 acceptable.
Wondering.. wrote:
My tempo runs are usually 5-6 miles
5:40ish. Maybe faster if you feel good, slower if you don't. But the average would be 5:40 ballpark. Tempo should be by feel, ultimately.
I had my best results pushing and running significantly faster than half marathon pace tempos for 4-6 miles. Go really slow the next day if you need to. It really prepares you for races.
when i'm in 16:00 shape i do 20 minute tempos starting at 5:30+ pace and get down to near 5:20 on the last mile, average 5:25-30 depending on where i do the wrkt.When I go more than 4 miles in tempos, I really slow the pace down because they are hard on my body. I would do 5-6 mile tempo at 5:40 pace average if feeling good, likely starting the first 1/2 mile around 5:45-50 pace. Lately, I've found that my body responds better if I err on the slow side for tempos. So, 6 miles at 5:45 when I'm in 16:00 shape. This was hard at first because my best marathon is 5:51 /mile pace and I felt slow but you want to run these efficiently where you aren't straining, and get aerobic benefits. but i run the interval wrkts hard
Wondering.. wrote:
My tempo runs are usually 5-6 miles