Hitting 5k, 10k & HM pace in training

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Jul 2015
11:26am, 28 Jul 2015
128 posts
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Daz Love
I hit those paces when doing intervals. If I am doing a session like the following I will attempt the paces in brackets:-

3x1min (quicker than 5k pace)
3x2min (between 5k and 10k pace)
3x3min (around 10k pace)
3x4min (between 10k and HM pace)

If I go out and just do a 5 or 10 mile run then I agree that anything at 'race pace' is tough!Everyone I speak to says pretty much the same! Then again as others have said, race pace is for races.
Jul 2015
7:28pm, 28 Jul 2015
1,605 posts
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Canute
If you are struggling to hit the specified paces during interval and/or tempo sessions, I think it is useful to set aside the pressure to achieve the specified targets for a few weeks and instead aim to run even faster in shorter surges.

Replace the interval sessions with fartlek and the tempo sessions with progressive runs. In the fartlek sessions aim for surges at a pace faster than 5K pace, focussing on good form and a sense of exhilaration, starting with very short surges and increases their length, bearing in mind that it is supposed to be ‘speed play’, not work In the progressive runs, aim for the same distance as the tempo session it replaces. Start comfortably and then steadily increase pace after half-way, aiming for a pace faster than 5K pace at the end.

After doing these types of sessions for a few weeks, your body is accustomed to 5K pace or faster in training. The specified interval or tempo sessions at slower paces will feel more relaxed.
Jul 2015
10:39pm, 28 Jul 2015
6,163 posts
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100forRNIB
I have the same problem, in training I can't hit mile reps that I easily average at a parkrun
Jul 2015
11:21pm, 28 Jul 2015
22,585 posts
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Fleece and Dust
Are you doing a decent warmup? I find 1-1.5 miles is a minimum before proper tempo runs, and before longer intervals. Otherwise, pick somewhere quiet, flat and familiar and just say to yourself 'RUN LIKE FUCK'. Works for me :)
Jul 2015
8:29am, 29 Jul 2015
6,166 posts
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100forRNIB
Fleecy, as I'm an old git, yes, minimum 1.5 miles warm-up, probably nearer to 2 miles.
Jul 2015
8:30am, 29 Jul 2015
6,167 posts
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100forRNIB
...in fact during the warm-up for a parkrun I can barely hit sub-8:30 minute/mile pace, something miraculous happens once the gun goes bang ;-)

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About This Thread

Maintained by minardi
I understand the logic behind various paces in training schedules and they all look great on paper. ...

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