Tempo Running Pace Help

badgeratheart
badgeratheart Posts: 91 Member
in Fitness and Exercise
I am training for a half marathon on 8/31. I am following a prescribed training plan for the first time in a long time. Today's tempo run called for an easy warm up mile, then 3 tempo miles at 7:33 pace and then an easy cool down mile. My tempo mile splits were 7:24, 7:23, 7:25. Should I be concerned about running them faster than the plan prescribed?

Replies

  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    What is the significance of the 7:33 pace, as in, how did you arrive at that?
  • schmenge55
    schmenge55 Posts: 745 Member
    7:33 is pretty specific. Generally there is a range you should be in and you do not want to be out of that range. For a tempo you should have "moderate breathing." meaning you can talk, but would prefer not too. If you were talking would need a breath ever few words. As long is this is where you were you should be good
  • _Josee_
    _Josee_ Posts: 625 Member
    I use the paces suggested by: https://www.mcmillanrunning.com/
    As long as you are in the ranges, it's all good! Worked well for me so far :)
  • litsy3
    litsy3 Posts: 783 Member
    +1 for McMillan, but base the paces on how fast you have actually run in (recent) races if possible, not how fast you have randomly decided you want to run your next race.
  • jason_adams
    jason_adams Posts: 187 Member
    You should be fine if it's a one- off type of thing. Aim for the prescribed times, don't try to beat them.

    Are you following Run Less Run Faster?
  • _Josee_
    _Josee_ Posts: 625 Member
    +1 for McMillan, but base the paces on how fast you have actually run in (recent) races if possible, not how fast you have randomly decided you want to run your next race.

    Yes! Basing them on how fast you want to run = injury. The paces are already setted up for you to improve yourself; no need to run them faster.
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    +1 for McMillan, but base the paces on how fast you have actually run in (recent) races if possible, not how fast you have randomly decided you want to run your next race.

    Exactly, and that's why I asked the significance of that pace. I always based mine off of 5K pace, but wouldn't actually run an entire 5K at my PR pace. Maybe 5-10min of that pace in the middle of a tempo or as a gradual fast finish.
  • badgeratheart
    badgeratheart Posts: 91 Member
    I am following the Run Less Run Faster program. In the app set up, I entered my most recent 5K time, 22:36, and it scheduled the tempo run paces and speed work for me. I am hoping to go sub 1:45:00 in the half.
  • badgeratheart
    badgeratheart Posts: 91 Member
    I am guessing that I need to figure out how to slow down a touch, but maybe I shouldn't be that concerned?
  • litsy3
    litsy3 Posts: 783 Member
    I wouldn't worry about it. It probably just means you're still improving. Also the mile splits were pretty even, so it's not like you set off way faster than you could handle and then crashed.

    Having said that, 3 miles at tempo pace is not an especially long session - I don't know what the rest of your programme looks like but if the distance builds up to, say, 5 miles you might want to hold back a little bit in the first couple of miles or the last few will be really hard.

    Also, if I were running at a hard pace I'd want a longer warm-up than your schedule recommends.
  • badgeratheart
    badgeratheart Posts: 91 Member
    7:33 is pretty specific. Generally there is a range you should be in and you do not want to be out of that range. For a tempo you should have "moderate breathing." meaning you can talk, but would prefer not too. If you were talking would need a breath ever few words. As long is this is where you were you should be good

    This is pretty much where I was. I often do conversationally paced runs at 7:55ish, but I don't want to be out too fast and risk injury. Thanks for the tip!
  • jason_adams
    jason_adams Posts: 187 Member
    I did RL, RF by the book - I didn't have the app. The author strongly stresses not going faster than the set paces. If you find a whole week of workouts easy, then you "move up" a speed notch on the tables. Not sure how that would work in the app...

    The reason for matching your pace to the targets is as much to help you set your pace goals as realistically as possible as well as to ensure that you don't go too far over for one run and sacrifice your others until you recover.

    Overall though - you seem to be in the right ballpark and good luck hitting 1:45!!! :)
  • Azdak
    Azdak Posts: 8,281 Member
    All things considered, going 5-10 sec faster will not hurt your training, nor will it increase your risk for injury. Obviously, it is better to learn to pace at the prescribed pace, but you can work on that.

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