As we start this new training cycle, I wanted to go over what the various paces mean and what they actually are. Should you follow these to the letter? Ideally. Will you? Some will, some won’t.
MP=Marathon Pace-Goal pace for your marathon. If you’re not running a marathon, you can get this from your other paces.
Tempo-The pace that you could run if you were running hard for an hour, also known as Broad Street Pace. If everything matches up, about :25-30 seconds slower per mile than marathon pace.
10k pace-If you haven’t run a 10k lately, it would be your 5k fitness level x 2 plus 1:00. So, if you’re in 20:30 5k shape, you would be in 42:00 10k shape which would be about 6:47 pace.
5k pace=your current 5k fitness. Most people over estimate their fitness level on this one even though they’ve most likely run a good number of 5ks. They go at what they think they could run if everything was perfect(downhill course with a tailwind).
3k pace-5k pace minus 10-12 seconds per mile.
Mile pace=current mile fitness level. I PRd at the mile, 3k and 5k in the same year. The mile and 3k were mostly solo, but for me, 5k pace was only about 5 seconds slower per mile than my 3k pace and my mile pace was about 17 seconds faster than by 3k pace. Mile pace should be about 25-30 faster per mile than 5k pace(if you haven’t run a hard mile recently).
Long run paces-Unless prescribed differently, it should be about 45 seconds to a minute slower than marathon pace. Many people will do their long runs much too fast. I’ve run long runs with guys who can’t break 3:00 and they’re doing their long runs at 6:30 pace. It makes no sense(see ego blog).
Recovery days-Non-workout days should be easy. Running too hard in between workouts just leads to injury. Be smart.
Last week’s survey winner was Brian’s Run in a landslide. This week’s survey is “What’s your favorite pizza place in West Chester?” https://www.surveymonkey.com/r/2DQCWWX Thanks for answering.
Here is this week’s training schedule:
Tuesday-Milers-1600, 800, 1600, 800 w/200 JR at 10k pace. 5 milers-1600,800,1600, 800, 1600 w/200 JR at 10k pace.
Friday-Milers-5 x 400 w/400 JR at Mile pace. 5 milers-6 x 3:00 w/1:30 JR at 5k pace.
Saturday-Long Run-5 milers-2:10:00. Milers-1:25:00.
See you on Tuesday.