Need a bit of explaining

Stillnotworking

Hi lads,

I've been following a programme from Marathon Guru over the past few weeks and tomorrows one is stumping me at the moment. Can anyone explain it in simple talk please, and I mean simple?

"3km Tempo Run
Number 5

Warm with 5-­‐ 10 min easy jog.
3-­‐4 stride throughs and 10 mins Stretching.With Race Pace this will be a true reflection of you
ability to hold the pace of your current estimated time. As such try to run even KM splits at the
time suggested. Then after the session 10 min Jog and 11 mins Stretching"

Thanks in advance.

Clearlier

Stillnotworking wrote: »

Hi lads,

I've been following a programme from Marathon Guru over the past few weeks and tomorrows one is stumping me at the moment. Can anyone explain it in simple talk please, and I mean simple?

"3km Tempo Run
Number 5

Warm with 5-­‐ 10 min easy jog.
3-­‐4 stride throughs and 10 mins Stretching.With Race Pace this will be a true reflection of you
ability to hold the pace of your current estimated time. As such try to run even KM splits at the
time suggested. Then after the session 10 min Jog and 11 mins Stretching"

Thanks in advance.

Don't know marathon guru but this is how I would interpret it*:

Jog for 5 - 10 mins.
Do 3 - 4 short (50 - 100m) accelerations focusing on running tall (just think about running tall when you're doing it and you'll understand when you're doing it).
Stretch for 10 mins
Run 3kms at a pace where you are breathing heavily but can at a push get a word or two out. Keep a steady pace. Best to do this on a flat course.
Jog 10 mins
Stretch 11 mins

Other comments suggest that this is a training plan for something between 10kms and a half marathon depending on the level of the athlete.



*Am not endorsing this one way or the other, just interpreting it

Stillnotworking

Thanks for that, appreciate the disclaimer, but it seems to fit into what I was thinking, I wasn't sure whether to add in the strides into the 3KM or not.

Cheers.
Owen

nerraw1111

Is there any more information on what race they are referring to?

“With Race Pace this will be a true reflection of you ability to hold the pace of your current estimated time.”

This could mean the pace you plan to run the marathon at. So for example, if you are planning on running sub 4 hours, that would running the 3km at a pace of 5.39 min/km or 9.07 min/mile.

But not sure if being able to run just 3km at your marathon pace “is a true reflection of your ability” to run a further 39km. It sounds more like 5km/10km race pace?

Krusty_Clown

http://www.marathonguru.com.au/training/images/stories/MarathonBeginnerkm.pdf
Looks like the 'tempo' run should be at the pace you pan to run the marathon at.

Stillnotworking

To be fair, I probably didn't explain it the best, but Clearlier managed to decipher the bit I needed. I just took a small extract, there are more detailed links to the various paces referenced, between easy, tempo, race, etc.

Thanks again

Owen