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Mar 2013
2:26pm, 13 Mar 2013
18,099 posts
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SPR
Macca - Don't use the less than or more than sign.
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Mar 2013
2:30pm, 13 Mar 2013
50,611 posts
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Gobi
i calculate paces based off PBs so everyone is done individually
Tempo =10km plus 10 -15 is simple
Say your 10km pace is 7.15 per mile you would run tempo at 7.25 - 7.30per mile
Easy pace for example for a 25 min 5km runner should be doing easy runs at 10.30 - 11.00 min mile pace
For many people steady running has a habit of being marathon pace - it should be slower than MP but faster than 10.30 pace
using my 25 min 5km runner
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Mar 2013
2:30pm, 13 Mar 2013
2,026 posts
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ReturnoftheJuddi
I made these notes based on something I heard on Marathon Talk which may or may not be useful
Easy = Relaxed 50-60% effort level. Easy conversation all the way through
Steady = Comfortable Effort 60-70%
Tempo = Comfortably hard, control sustained effort. Concentration and focus 75%
Threshold = Controlled sustained discomfort. 80% broken down into sections
Interval = Fast running, short distance
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Mar 2013
2:33pm, 13 Mar 2013
13,952 posts
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DeeGee
Another late reply to Gobi from, like, pages ago.
No, nothing faster than 6 m/m.
It's odd. My track mile PB is 5:57. I have no idea what I'd be capable of!
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Mar 2013
2:38pm, 13 Mar 2013
50,612 posts
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Gobi
you need to make the legs turn over more
So minute reps faster than 5km pace
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Mar 2013
2:39pm, 13 Mar 2013
865 posts
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SmileyBob
Gobi for an easy run... is 5km pace + 2.5min per mile ish but no slower than 10:30?
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Mar 2013
2:42pm, 13 Mar 2013
50,613 posts
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Gobi
NO, slower than 10.30 and this is only up to 8 miles.
If marathon training then as the runs get longer the easy build miles get slower
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Mar 2013
2:42pm, 13 Mar 2013
13,954 posts
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DeeGee
Minute reps. Cheers. Dropped into another session or a discrete session on its own?
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Mar 2013
2:43pm, 13 Mar 2013
50,614 posts
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Gobi
Again the issue of HR V Pace comes in.
If you have the ability to have an HRM then I would be tempted to use that but I have seen people get freaked out by HR when having enough trouble coping with slow training without having to go even slower
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Mar 2013
2:43pm, 13 Mar 2013
50,615 posts
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Gobi
They hurt like hell and are a speed session in their own right
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100 miles a month in 2024
Dec 2024