I was hoping someone could help me with understanding the mcmillan race calculator training paces and how i should read them in terms of interval work at the club.
Ive got a 47min 10k goal which McMillan say my "speed pace" for 400m is 1:41 - 1:46 and my "sprint paces" for 400m is 1:32 - 1:41. For reference I can run 400m somewhere in the region of 1:15 - 1:25 at the end of a 5k session.
Tomorrow session is 3 x 400m with 75s jog recovery, 4 min break. 5 sets in total (6k). Based on the McMillan paces should i be aiming to run all 15 of my laps in the 1:41 - 1:46 category? or should i just go as fast as possibe on each one, which is likely to be quicker than the McMillan guide?
I struggle to work out if the McMillan pace guides are for repeated exersize of that distance or just a one off run of that distance.
The ParkRun is meant to be tomorrow that BR is running so we should find out then. This hasnt been a typical showoff thread though, i think BR is rightly saying she isnt sure, its not like she is trying to blag anything. My guess would be the distance is in km, 3.2k in 17mins sounds about right for someone just returning to running.
I did it!! Despite the heat and the congestion at Manchester i posted a 49:29 at the weekend! Absolutely delighted. I also have my 5k time down to 23:28.
Onwards and upwards from here! I've just entered by first half marathon in November so will be looking to pick up the mileage (currently around 20km a week, so rather on the low side) and will be looking at keeping up my participation at ParkRun and maybe a few more local 10ks!