TheRunZone

Is this correct?

Short tempo runs (3-4 miles) at 1hr race pace
Medium and long tempo runs run at slower pace

HOWEVER

break them up into intervals and you can do 6-8 miles at 1hr race pace.




I've learned to get short and simple for Tinman, but for those that may have the time to read on, here's a little background. I USED to run my tempo runs for only 20 minute durations. When I got to college, we'd run them for about 40 minutes. Later in life when I got back into running, I was attempting to run those 40 minute tempos at 1hr race pace. Then I discovered Tinman's, Daniels', and McMillan's pace calculators which showed longer tempos being done a little slower. That worked well last year.

Then I happened to open up Daniels' Formula last night and saw cruise interval workouts that were much longer than 20 minutes in duration. I came back here and read a reply by Tinman also advocating 45 minutes at this pace. This was quite a surprise. I had never really considered the possibility of running longer workouts at this pace.

Thanks for any input. I'm trying to put together next season's plan for a 15K.

BarryP,
I agree w/ all your comments. I like using 24-minutes for a single Threshold workout @15k pace. I also like using 1-mile, 1.5-mile, and 2-mile Threshold intervals @20k pace (5-8 seconds slower per mile) w/ 1:00, 1:30, and 2:00 recovery.

Sends me a PM, and we can discuss training thoughts, since I usually peak for a 15k in the Spring, and a half-marathon in the Fall.

-road dog

I take a different stance on training volume and intensity compared to many mainstream coaches. However, there is still a lot of similarity between us. Unlike most coaches, I variy training volume at specific intensities; based NOT on weekly volume but on performance level. I totally disagree with using weekly training volume (mileage) as a reference for setting individual workout volumes. (Just because someone can run 100 miles per week doesn't mean they need to do 5-6 miles of VO2 max intervals. That person may be an 18-minute 5km performer, and he or she'd be thrashed from such a workout.)

For Slow/long Tempo runs, I would give an a 13-13:30 - 5km runner a long warm up and a steady 60-minute Tinman Tempo run, which is about 11-12 miles in length. He might be moderately tired at the end, and therefore able to run a solid workour two days later with no troubles. However, a an 18-minute 5km runner would probably be plenty tired doing a 40 minute TT run (or about 5-6 miles).

Likewise, doing LT2 intervals (about 1 hour race-pace), the elite runner should o about 6-8 miles of reps while an 18 minute runner should do 3-4 miles of reps.

I know my method is non-traditional, but I ask that people judge its value based on the logic and practicality of it.

Have a great day!

Tinman

"Likewise, doing LT2 intervals (about 1 hour race-pace), the elite runner should o about 6-8 miles of reps while an 18 minute runner should do 3-4 miles of reps."


So a 15:30-16:30 guy should do 4-6 miles?

Yes, a 16:30 to 15:30 runner should do 4-6 x 1 mile at LT2 (1-hour) pace.

Tinman

I’m a 43 y/o runner have been back to running for the last few years after a decade of inactivity although I’ve really only been (really) training for 6 months or so. Using Tinman CV’s, tempos and long runs I’ve brought my 5k time down to 18:52 from 21:00.

Could someone explain to me how ‘threshold’ pace applies to Tinman training/workouts? Could threshold pace be used like a shorter, faster tempo run say every other week in place of the TT just for some pace variety?

Thanks in advance!