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Intervals at 5k pace - why 5k pace?

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slowby Aug 2019 3:36pm, 10 Aug 2019 11 posts	Quote Pin slowby I'm just starting out on a new training plan (Hal Higdon Half intermediate 2 fwiw). It all looks very good. But some of the sessions look like this: 8 x 400 5-K pace. I can run 5K at 5K pace! What is the advantage of running less than 5K at 5K pace, and with breaks? Wouldn't it be better to go faster than 5K pace? (I'm quite slow so I want to work on speed more.) Obviously I haven't understood something! Thanks for any advice
Lizzie W Aug 2019 3:58pm, 10 Aug 2019 20,989 posts	Quote Pin Lizzie W Speedwork is to help you run further faster, isn't it? So, can you run a half at 5k pace?
Lizzie W Aug 2019 3:59pm, 10 Aug 2019 20,990 posts	Quote Pin Lizzie W (I Googled speedwork and will leave this bumped for people who genuinely know how to answer your query)
slowby Aug 2019 4:08pm, 10 Aug 2019 12 posts	Quote Pin slowby Sorry I didn't make the question very clear. That workout is less than 5K (8 x 400 = 3.2K) so I'd be tempted to go faster than 5K pace but I think HH is saying I should just go at 5K pace not faster, right?
Lizzie W Aug 2019 4:09pm, 10 Aug 2019 20,991 posts	Quote Pin Lizzie W Yes, I think Hal knows his onions and gives explanations on his site.
Nellers Aug 2019 4:12pm, 10 Aug 2019 34,581 posts	Quote Pin Nellers Roughly speaking your 5k pace should be about your anaerobic threshold, so the intensity at which you start to accumulate lactic acid. If you go much faster you’ll fatigue very quickly. By training at or close to that pace you’ll increase your anaerobic threshold. While you won’t be running a half at that intensity you’ll actually be running it at a lower percentage of your anaerobic threshold, which means it will feel easier, you’ll get less lactic acid building up, and you’re more likely to hold that pace to the finish. Hope that made sense.
Nellers Aug 2019 4:14pm, 10 Aug 2019 34,582 posts	Quote Pin Nellers Training above threshold pace will also increase your anaerobic threshold, but only by a similar amount and with more fatigue, so what’s the point? Doing it at your threshold pace means less fatigue for the next session so your training is more consistent. More bang for your buck effectively.
slowby Aug 2019 4:17pm, 10 Aug 2019 13 posts	Quote Pin slowby Ah that makes sense, thanks!
Nellers Aug 2019 4:19pm, 10 Aug 2019 34,583 posts	Quote Pin Nellers No worries. Which half are you targeting?
slowby Aug 2019 4:24pm, 10 Aug 2019 14 posts	Quote Pin slowby I'm doing London Royal Parks Half in October. Only 9 weeks to go so jumping in on week 4 of the plan which might be a mistake but I'll see how I go!