I am confused and I wanted to ask this question.
Tempo are used to improve stamina and are not max effort but still hard.
Does it qualify as tempo run? Or it is too short?
I am confused and I wanted to ask this question.
Tempo are used to improve stamina and are not max effort but still hard.
Does it qualify as tempo run? Or it is too short?
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ShilohDoesntCare wrote:
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Why?
I have done it occassionally and it is quite manageable. However, a lot of coaches would suggest to run 10-15 seconds/mile slower.
If it feels too easy, just add a couple of strides afterwards to practice fast relaxed running on somewhat tired legs.
it's been said that a tempo should be about 30 secs slower per mile than ur current 5k fitness
Everyone seems to have different definition. I like using tinman’s calculator https://runfastcoach.com/calc2/index.php And using the the training paces there. Works for me.
So an elite (13:00) guy would run a 13:30 (27:00 pace) as a tempo run?
Using “10k pace” as something common across all runners just doesn’t make sense.
Tempo is traditionally defined as the pace someone can hold for about an hour. So it’s half marathon pace for the top elite runners, and it’s 10k pace for your kid’s 3rd grade teacher, Jeannette.
Tinman calls this “threshold.” His “tempo” is a little bit slower, around 2:30-3:00 race pace. Again, that’s slower than marathon pace for some, but faster than marathon pace for others.
I don’t put much stock in anything that says (mile PR + x seconds = y pace).
You are not right. Here is the explanation
Threshold Pace
Variety: Steady, prolonged or tempo runs or intermittent runs, also called cruise intervals.
Intensity: Generally in the range of 83-88% of VO2max or 88-92% of HRmax. Threshold pace is comfortably hard running for either a steady 3-4 miles (or 5 to 6km) or repeated runs of 5 to 15 minutes each, with 1 to 3 minutes of rest between the runs.
Purpose: To improve endurance.
If you are racing a 10k in negative split, like you should, the first 5k does not feel very hard, it's steady and you are not damaged , since you can ran the next 5k faster.
Makintos wrote:I am confused and I wanted to ask this question.
Tempo are used to improve stamina and are not max effort but still hard.
Does it qualify as tempo run? Or it is too short?
5k at legitimate 10k race pace is an all-out training effort, very nearly a full time trial. This is a MUCH harder effort than "tempo" or "threshold" for a well-trained runner.
Probably OK for Jeannette the pre-school teacher or James the crossfit warrior...
For me, it’s pretty close. So if you’re not too fast or too slow, then it might be just fine.
Say you are weak at the 10k and run low 19 for 5k and 41 for 10k. What you suggest wouldn’t be too bad as a tempo.