Hi,
Im a middle distace runner. How fast should I run my tempo runs ? 75-80% of 800m time ? 75-80% of 200m ?
Ex : if i run the 800m in 2:30, 75-80% is about 3:40/800 or 5min 1k ?
Hi,
Im a middle distace runner. How fast should I run my tempo runs ? 75-80% of 800m time ? 75-80% of 200m ?
Ex : if i run the 800m in 2:30, 75-80% is about 3:40/800 or 5min 1k ?
You're way overcomplicating things. It depends on the tempo runs, but a good rule of thumb to find your lactate threshold is just add a minute to your mile time. That should be the fastest you go on any tempo run, include lactate threshold repeats.
Three main kinds of tempos:
Marathon tempo = about marathon pace
Threshold tempo= pace you can do for a hour
"run to the barn" type of runs where you just run at a steady pace, often done in a progressive manner.
Probably referring to threshold tempo. Time trial for one hour to see how far you can run. Report back after you do that.
Uhh what sort of tempo are you talking about? A tempo for a sprinter and a tempo for a distance runner are two different things.
If you are referring to 20 to 30 minute tempo pace then it should be current 5k pace plus about 30 secs per mile. This should feel comfortably hard, you will be sweating and feeling some pain but it should feel somewhat enjoyable.
If you run a 5k in 18:36 (6:00 pace) then you should do a 3 or 4 mile tempo anywhere between 6:20-6:40 pace. Don’t try and aim close to 6:20 if you are feeling crappy though, do tempo runs purely by feel as pushing closer to race effort on tempos doesn’t necessarily make for a better workout.
My approximate rules of thumb:
1. 20 minutes = Somewhere between 10k and Half Marathon pace
2. 40 minutes = Half Marathon pace
3. 60 minutes = Marathon pace
But none of that is set in stone, especially since everyone's paces are different based on their ability. A faster runner might not run a half marathon pace for 40+ minutes in training because that could start being more of a race-level effort.
The point is to run hard but under control so you can gain comfort and efficiency running a particular pace and effort level.
bigrunner wrote:
Hi,
Im a middle distace runner. How fast should I run my tempo runs ? 75-80% of 800m time ? 75-80% of 200m ?
Ex : if i run the 800m in 2:30, 75-80% is about 3:40/800 or 5min 1k ?
Math fail. 80% of 2:30 800m is 3:07 per 800m. 75% of 800m is 3:20 per 800.
I mean, you could try and do it by feel?
7 or 8/10 effort.