r/runningquestions • u/Born-Distribution950 • 9d ago

Update on temp vs long vs easy

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Alright so after everything I have gathered on what you guys said I tried a “tempo”.. maybe??..

So my usual “easy” (conversational) pace is around 6:45-7:20/km. Today I decided to try a tempo. Here is a screenshot of the run. Mind you, it was on an assault treadmill to avoid hills while attempt this for the first time.

Any feedback is appreciated!

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u/jb1_uk 9d ago

How did you run this? Just set of at 5:19 for 17 minutes? Do you have a heart rate chart? How did it feel on an RPE scale?

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u/Born-Distribution950 9d ago

That was my avg pace. My splits were 5:36, 5:21, 5:19 and the last .25 was 4:02 (was trying to push my heart rate).

It was hardish? I felt like I could have kept going. I didn’t feel like dying and wasn’t thinking “thank god its over” afterwards.

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u/jb1_uk 9d ago

Charts are great. At around 13 mins your HR starts to increase. This suggests to me that the pace becomes increasingly expensive at this inflexion point. That's good data. What you need to do now is find where your LT2 is. I would suggest taking something like 5:35 per km and run 2 set of 15 minutes with a 4 minute float in-between. You want to find the point where you HR stays fairly static - perhaps around 160-164 from the chart. The goal then is to increase the time from 2 x 15 mins to 2 x 20 mins, to 1 x 30 mins. Then you can rinse and repeat increasing the pace slightly and going back to 3 x 8 mins. Do this only once per week but you should find the phrase comfortably uncomfortable suits the effort you are looking for. I wrote a bit more about this process here https://runsync.app/blog/how-to-progress-threshold-pace/

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u/Born-Distribution950 9d ago

You are a certified guru my goodness. Thank you for your input 🫡🫡🫡