Posted: 04/11/2014 at 10:20
Thanks for the suggestion Tim.
I have been doing a 'tempo run' but at a slower pace than this, usually about 7:40 min/km. I took this from some calculator, can't remember which, but I guess it was based on a 78 min 10k time.
I was trying to build the distance of this run up, and struggling. The idea of keeping it at about 5k, and running it faster makes a lot of sense, and I'm going to try it.
I do struggle to find a route where I don't have to stop for traffic lights or similar, which feels like it messes the pace up and gives me too much of a rest. The local park is a bit hilly, which doesn't seem ideal for a tempo run, and there's been some attacks in the area, so I don't feel completely comfortable there. How do others plan a tempo route?
I have also joined a running club. The main club night run is usually 4-5 miles in intervals of about a mile, although they sometimes throw in some faster loops too. I find the pace in the slowest group just about copeable with (Garmin broke so I couldn't check) so I expect this is doing a similar job to a tempo run too?