5k tempo at 5:38 pace today. Fast for me despite tailwind and a slight drop. Did a 6M progression tempo on Monday - 3M above 6:00 pace (trail slightly up) and 3M back below (6:00 pace).
Next workout is Saturday - 12M @ 6:05 pace is the goal.
Shooting for 2:37 at LA in March, so less time left for me but less progression needed. Going to keep trying to get a bit faster the next few weeks and then get more focused on extending the MP in February.
saw that your goal is 5mi tempo at 5:40 pace in 3 weeks. Dunno if doing 2 tempos per week is the best way to get there though. If turnover is your problem, why don't you do more shorter intervals? You ought to be able to do something like 12x1min on, 1min off starting around 5:30 pace and dropping down to 5:00s
I agree with the two tempo comment although if I would take a different path to get to the goal 5M tempo. I'd go even shorter for the short stuff like 15-30 seconds of either sprints or hills. Since you say you don't have great turnover, sprints is not a great idea because you're likely not great at recruiting your fast twitch muscles. Hill sprints will help you do that.
Second 5k of "tempo" is not just not enough time to get good aerobic development for a marathoner. 3 miles of tempo seems more appropriate for a miler. 5 miles would be the minimum I'd do. Going longer and slower is a bit of a shot to the ego because you dont get to hit those faster paces, but is more beneficial given your target race. I would start at 5M, and do the pace that is appropriate now, say maybe 5:50 pace. I'd add on 1-1.5 miles each week. After 3 of those, I'd return to the 5M tempo and would most likely hit my goal of 5:40 pace.
Thanks for the feedback, guys!
Reed, Not much chance of shorter intervals - not gone anaerobic more than once or twice in the last decade and no desire to do so. AnT is max for me for the time being. Just how I roll. Coming off years of mostly running high mileage at 100bpm or so.
Heyyo, Alactic hill sprints makes sense for sure. Should probably incorporate some. Again, just not my thing but I do understand the physiology of it.
As to the 5k being insufficient - totally agree! But, again, years of plodding make this a real challenge - building up to 5M+. Obviously I could do 5M if I slowed a bit, but I feel that between AnT and AeT is a bit of a no man's land - heavily influenced by Hadd and that was his thinking on the matter.
This spring marathon is quite a challenge to even do any tempo / AnT running at all! Would rather do nothing faster than MP! LOL! I figure I'll do what I can this time and for an autumn marathon I'll get some faster intervals done and shoot for sub 2:30. Step at a time. Shifting from plodding too quickly will just set me back. Gotta be patient. I'd rather progress a little slower without interruption than overshoot.