I can generally do a 5 mile tempo in about 28 minutes and maybe a bit faster on a good day, probably slightly above 90% effort
I can generally do a 5 mile tempo in about 28 minutes and maybe a bit faster on a good day, probably slightly above 90% effort
You're really good at tempos bro
Probably go too fast sometimes
You can never break 16 if you just ask yourself and running forum. You will only break 16 if you believe in yourself through your training and in competition.
Would 10 x 600 in 1:48-1:50 with 75 sec rest be a decent workout
Nearly sub 16 wrote:
Tempo paces aren't possibly slightly too fast sometimes, hard to control
Even if he was racing it his 27:30 5 mile is better than his 5km pb
My 5k PB was set in mid September and these workouts have been in mid to late November
Nearly sub 16 wrote:
This was my last 3 workouts-
Saturday- 5km hard solo run-16:57
Tuesday- 6 x 1km with 2:15 rest- Avg: 3:12
Friday- 10 mile tempo-58:20
5k splits-19:06-18:03-17:54
10 mile tempo is too far especially as you are obviously doing it flat out
What would you recommend for pace and distance for tempos?
Nearly sub 16 wrote:
What would you recommend for pace and distance for tempos?
tempo should be based on effort. should NOT be 90% effort. maybe 80%
when I was in 15:50 shape my tempo runs were about 5:45/mi for 5-6mi but the main workouts we did were 4-5mi of fartleks such as 5x (3min hard, 2min moderate). or mile repeats with 3min rest at 8k pace, about 5:15s for me at the time. 4-5 repeats.
we also did 12-16x400 at 5k pace every couple weeks as an easy workout. 200m jogs in 60sec. hardly did anything faster than 5k pace.
When I first broke 16 (ended up at 15:40) I was doing:
3-6mi tempo @ 6:00
3x1600m, 400m rest @ 5:00-5:10
12x400 @ 74
12-18mi long run @ 7:30
40-65mpw
1:49.84 - 800m Freshmen National Record - Cooper Lutkenhaus (check this kick out!!)
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