I know I am doing this backwards -- and I still plan to share my full 12 week training schedule with you sooner rather than later! -- but first, I wanted to talk about speed work. Especially because my first speed session is to be tomorrow!
Adding speed work to my training is something new for me. Sure, I have randomly thrown in some fartleks mid-run before. Once or twice I have purposefully done speed intervals; however, I have always overlooked speed sessions in my training plans. Mainly because I did not have confidence in my ability to do it. I was more about maintaining a constant pace and building up my distance.
I have high hopes for my ability to follow through with these once a week speed sessions, my ability to have good workouts, and what it will do to help me on race days! This plan will alternate between 400 meter repeats one week (builds up from 5 to 10 repeats) and tempo runs the next week (ranging from 30-45 minutes).
What I am struggling with is figuring out what pace to do my 400 meter repeats at. The Hal Higdon plan I am using (in combination with another plan) says to do them at 5k pace. My fastest 5k has been 30.07; or approximately a 9:40 min/mile pace. So, do I simply take 9:40 and divide by 4?
In a Google search from "speed work pacing calculator", I was given this Runner's World link as an option. When I put in my 5k PR, the following paces are given:
Easy Run: 12:03 min/mile
Tempo: 10:07 min/mile
VO2-Max: 9:08 min/mile
Speed Form: 8:28 min/mile
Long Run: 12:03 - 13:31 min/mile
Yasso 800s: 4:41 min/800
Most of those paces, I am not that shocked by. Knowing that a Yasso 800 is supposed to be equivalent to a marathon time is probably the one that I am most in awe of. After running a 5:29 marathon, I can't quite comprehend that theoretically I should be able to run a 4:41 marathon! Even if it what I was hoping for back in February and March!
It looks like for tomorrow, my goal will be to run my 400 repeats around a 2:20. I'll just have to feel it out in regards to how they feel from the first one to the last one.
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How do you figure out your pace for speed intervals?
What tips do you have for speed work? What are your tricks of the trade?
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