[Nikcrf]

Hello

Something does not match with my times, while tempo pace is 18 seconds improved , interval is the same compairing with last year.

How much difference must have tempo pace and interval pace? Both training are at 5 km, tempo 5 km and interval 1 km x 5 sets.

I have read before tempo pace at 5k must be xx seconds faster than the race in 5k or 10k but i forgot how many , years now i havent try run a race. So i try to figure out how much is the pace between tempo and interval.

 

[Nikcrf]

Really noboby here makes intervals and tempo in their weekly training?

 

[double5]

I use % of HRMax to determine training pace so a tempo run would be zone 3 to 4 and intervals would be zone 5

Zone 3 70-80% HRMax
Zone 4 80-90% HRMax
Zone 5 90-100% HRMax

 

[Nikcrf]

I use % of HRMax to determine training pace so a tempo run would be zone 3 to 4 and intervals would be zone 5

Zone 3 70-80% HRMax
Zone 4 80-90% HRMax
Zone 5 90-100% HRMax

Yea me too, tempo between 80 to 85 % and interval 90 to 95%. But pace also important to see the improvement during the months.

 

[double5]

As you improve your pace at a given HR will increase