Rat Race wrote:
This is the confusion for me. Increasing pace vs overall time at LT. How does a 5k guy know how much is too much and how fast is too much? I agree that there is no magic formula, but I also don't wanna do a 20 min race evey week but stress enough to feel like it's not a half marathon pace workout.
Nice to hear from Sage. I think he answered the pace part of it really well.
As far as how much volume is too much? I don't see any reason to go over 6 miles, or 30-ish minutes of total work. The longest I did while 5k training was 4 miles / 4:00 rest / 2 miles for a little over 31:00 total, and that was a one-time deal. Most of my threshold workouts were 4-6 miles of 1-2 mile cruise intervals.
There may be a place for longer, slower tempos, but I'm talking strictly Daniels' definition of T pace.
5k training doesn't need the long, grinding workouts you see in HM/marathon training. I think you get more benefit from more frequent workouts of moderate volume.