Since I joined my running club last year, I began to use the VDOT system to find my paces based on a current PR. It is very similar to a lot of the other calculators out there but since my whole running team uses it, I thought I should use it too.
First I plugged in my half marathon PR of 1:41:05 and this is what popped up...
The paces that my VDOT showed were similar to what I had been running before the half marathon.
Then I plugged in my 5k PR of 21:12 and this is what popped up...
A new threshold pace of 7:16 (which equates to 4:31 for 1000m)!! That was quite a jump from the 7:30 pace I had been using before.
So which pace to use? Last night at running club, we kind of winged it and just let our legs decide the pace. Since it was just two days after the 5k, I didn't want to over do it but my legs seemed to respond well to the new threshold pace.
1 mile at threshold w/ 3 min recovery
4x1000m at threshold w/ 3 min recovery
1 mile at 7:10
1000s at 4:27 (7:11 pace), 4:18 (6:56 pace), 4:23 (7:04 pace), 4:14 (6:50 pace)
Turns out the pace was a bit too fast for this workout. So I looked up some info about what exactly the tempo was and the benefits of doing it the right way.
- A tempo/threshold run should be run at about your 10k pace OR should equate to the pace you can hold for 50-60 minutes
- A tempo/threshold run should last about 3-6 miles depending on your training
- A tempo/threshold run should be comfortably hard running and you should be able to carry on a conversation
- The goal of a tempo/threshold run is to maintain a steady intensity of effort for a prolonged period of time and resist the urge to go faster.
The benefits of running a tempo run correctly greatly outweigh those of going too fast and becoming injured.
Happy Wednesday! I'll hopefully be posting later on about my "current excitement" which is a surprise!