[Dave]

Advice please,you people of much wisdom.

What pace would be considered as tempo training for me ?

My 10k race pace is around 7:30/mile.

My usual training pace is around 8:15 pace for shorter runs (5/6 Miles),and around 9;00 pace for longer runs 10/13 miles.

I sometimes run my 5/6 mile runs at around 8:00 pace,would this be considered as tempo ?

 

[LazyJones]

Hi Dave,

This site is useful to compare race performances & to define training zones (incl. Tempo):

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

This page defines the different workouts:

http://www.mcmillanrunning.com/training4.htm

 

[LazyJones]

I'd say your 8min pace is pretty much in the Tempo Zone.

 

[Dave]

Thanks for that Jonesy.

Most helpful.......

 

[twinkle toes]

crikey that site is good thanks LJ, I compared my times with it and it was right, except for my 10k but I know why I didn't do so well on that, it reckons I could do a sub 4hr marathon, thank god I didn't get in

 

[Dave]

Has me down for a sub 3:40 Marathon.

4:40 Would be more like it. (If I made it to the finish at all.)

All the other predicted times seem just about on the mark.

 

[richardsimkiss]

Wow! 3hr 11min marathon for me! lol. Of course it goes on the assumption that you've trained for the distance and have no biased towards either speed or endurance! There's little chance of me crossing the finish line of a marathon atm unless I walked a good portion!

Scary how it manages to work out the times fairly accurately though! particularly for shorter distances too! I know 'the dark side' has a race time predictor but it advises against using it to predict shorter distances, I wonder if it works on the same formula as the macmillan one?

 

[LazyJones]

I've always found this pretty accurate, though I guess the marathon one is the hardest one to live up to.

The other thing I'd say is that its less accurante dependant on whether you a natural 'speedster' or 'super-endurance' type. I ran a mile earlier in the year that was faster than my longer distance references, whereas a hardened long distance runner may struggle to run some of the short distances as quickly, but can hold pace easily but can hold their pace over longer distances.

I'd say the 5k to 1/2 marathon range is very accurate though.

 

[LazyJones]

And obviously the difficulty of the course and weather can throw times out big time!

 

[Dave]

I'd say the 5k to 1/2 marathon range is very accurate though.

I agree...

 

[Grant]

I'd say the 5k to 1/2 marathon range is very accurate though.

If I put in my 5k to 1/2 marathon times, the page says I should be sub-4 hour for a marathon - I'm now tempted to see if I can knock the necessary 30 mins or so of my actual time.