There's a difference between HM pace and target HM pace, whenever you follow a training plan, paces are given at your current ability and not the level you may end up at.
8 miles at HM pace does seem a bit severe though, it sounds like this is more of an elite level plan, where hitting the specific period does entail some fairly accurate race simulations, eg 8 miles HM or for a Marathon plan I've seen 16 miles Marathon pace.
Tempos are the backbone of a good HM performance though, but 3-5 at tempo pace or even something more demanding like the 3/2/1 mile tempo with 3/2 minutes rest in between (cruise intervals) will do a good job of improving your endurance.
Sounds a bit toppy to me too. If it's realistic goal pace, 8 miles in training might be just about doable as a time-trial but would leave you pretty spent, whereas I think a tempo run ought to be tough, but possible to complete under control, feeling like you could squeeze out another mile if really necessary, so for me something like 6M @ HMP would be my limit.
I'm a big fan of mixing up different tempo paces working around target pace, so anything from 3-4M @ LT up to 10M @ MP, or some sort of combination, e.g. on a 3 mile loop I like to do a 6M continuous progressive tempo run, with one lap @ MP then another @ HMP, possibly building towards LT or even 10k pace depending on how good you feel. If you cycle through 3 or 4 different weekly tempo runs you can check on progress by repeating a session monthly or so. Keeps things fresh and it's nice to see progress without having to beat your times on the same run every week.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Limited. | © Runner's World 2002-2013 |