Tempo runs where to start?
So I finished my 10K and was pretty proud of the results, but as I look at half marathon training plans most include a tempo run. I have read and understand the basic concept but am unsure how to determine what my paces should be.
I can run a 10 minute mile pretty easy on the TM, and typically will increase speed at each x distance. For a tempo would I go say from 6mph to 6.5 mph and then back to 6 for the cool down? I know as I work harder it will become easier and these paces will be in constant flux but I am just trying to figure where to start.
Thanks.
I can run a 10 minute mile pretty easy on the TM, and typically will increase speed at each x distance. For a tempo would I go say from 6mph to 6.5 mph and then back to 6 for the cool down? I know as I work harder it will become easier and these paces will be in constant flux but I am just trying to figure where to start.
Thanks.
Paul C.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
the FIRST training plan that MacMadame posted a couple of days ago, which is pretty close to how i train for a marathon, has some good explanations of what tempo is vs. long etc. of course for a half marathon you could probably up the pace on the shorter runs during training. i copied the link here.
http://marathon.harvard.edu/images/first_first.pdf
http://marathon.harvard.edu/images/first_first.pdf
Where are we going?? And why am I in this handbasket??
right now. somewhere. somebody is working harder than you.
right now. somewhere. somebody is working harder than you.
A tempo run is not quite race pace but should be close and leave you feeling pretty tired. If you can do 10 minute pace for a long run then perhaps 8 and a half or 9 minutes for a tempo run would be about right.
Scott
Link to my running journal
http://www.disboards.com/showthread.php?t=1303681
4 full's - 14 halves - 2 goofy's and one Mt. Washington!
Link to my running journal
http://www.disboards.com/showthread.php?t=1303681
4 full's - 14 halves - 2 goofy's and one Mt. Washington!
FIRST also has a half-marathon plan. I'll see if I can scare up a link...
This should work:
http://www.runnersworld.com/article/0,7120,s6-238-244-258-9369-0,00.html
This should work:
http://www.runnersworld.com/article/0,7120,s6-238-244-258-9369-0,00.html
HW - 225 SW - 191 GW - 132 CW - 122
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