MacMillan Running Paces

[Ironboy]

I used the McMillan Running pace calculator to figure out my pace times for speed work at the track yesterday evening.

Based on my 10km results from the weekend, for speed workouts:

Code: Select all

        Middle Distance Runners  Long Distance Runners
400m    1:30.4 to 1:34.3         1:32.2 to 1:37.5
800m    3:04.5 to 3:12.9         3:12.7 to 3:21.7
1000m   4:00.9 to 4:12.1         4:06.8 to 4:16.3

The workout called fore 4x1000m at 5km race pace and 6x400m hard (all on 1:30 rest) so I went with the numbers above:

4x1000m on 1:30 (4:30 4:15 4:17 4:12)
6x400m on 1:30 (1:33 1:32 1:33 1:32 1:27 1:26)

Felt AWESOME. I felt fast, and I didn't fade, was able to pick it up for the last two 400s and which hurt but completed successfully. A testament to the calculator as a training tool based on current fitness.

Maybe I'm still on a high from my PB, but I feel like I'm on the cusp of some serious improvements. Time will tell.

[mas_runner]

That is some great running. I think speed workouts such as these are the most enjoyable aspect of running (besides actual racing), it is such a thrill to consistently hit the paces and be able complete the workout at the recommended paces without fading (often finishing strong).

I too use a calculator (attackpoint vdot) to work out my training paces and have had a great deal of success with it. It really takes the guess work out of training paces and because it is based on current fitness, the chance of injury by overexertion is much lower.

Keep up the good work!

[Ironboy]

We had a very similar workout this week with an interesting variation.

2x1km @ 5km-10km race pace
6x400m hard
2x1km @ 5km race pace

I went out too hard on the first 2 1000m (4:06 and 4:10)

Interestingly my 400m splits were better and more consistent (likely because there were only 2 1km reps before them)
(1:31, 1:32, 1:31, 1:31, 1:31, 1:32)

But the fast first 1km reps, cost me in the last 2 1000m reps, all I could muster was 4:26 and 4:18 (at least the last one was faster!).

I think this speaks volumes about using the pace charts the way MichaelMc "preaches", plug in a current race result which reflects your current fitness and use those number, not plug in the time you want to race and try to hold those paces.

I can't help but feel that if I'd kept the first 2 1km reps at 4:15 ish I wouldn't have faded. But who knows.

[ian]

I can't help but feel that if I'd kept the first 2 1km reps at 4:15 ish I wouldn't have faded. But who knows.

That's still a really solid workout. Another benefit to nailing the prescribed speedwork paces is that the pace discipline tends to carry over to the beginning of races, thereby setting yourself up for strong finishes that will obliterate opponents and PBs.

[MichaelMc]

Agree with Ian, the pace discipline does spill over into racing.

The first couple of reps it is often hard to "lock in" to a pace because they are "pretty darn" fast, but not actually all out. What helped me was running with a whole group of runners: we all had different paces, but everyone had someone to chase or stay ahead of and that keeps you honest. I try to stay "bang on" the pace until the final rep, then run that as fast as I can. If I can run it much faster then I'll take the pace of the first one up a LITTLE next time out. I find the paces are very close, close enough to get the benefit even when you're off by a bit.

Enjoy!

[SteveF]

I find the last rep is kind of like seeing the finish line, no matter how hard the workout, the last one is always easy!

[mas_runner]

I find the last rep is kind of like seeing the finish line, no matter how hard the workout, the last one is always easy!

I'm glad you and Michael mentioned that as I often try and finish hard as if it was a race but wonder if it is a wise thing to do. I don't carry any fatigue or soreness into the next workout so it can't be too bad.

It's a great concept and Daniels even has tables that suggest how many extra seconds to add to your calculated threshold time if you have had to have had a period of inactivity.

[Ironboy]

Felt strong today.

This time we did the 4x1000m at the end, after the 6x400m

6x400m
1:40, 1:35, 1:31, 1:28, 1:29, 1:31

4x1000m
4:20, 4:08, 4:00, 4:02

In my defense the extra two seconds on the last one had the headwind on 3 of 5 straightaways, reps 1 and 3 had tailwind on 3 of 5 straightaways.

I loved feeling strong in the last 2 reps.

[ultraslacker]

good job, IB!

[mas_runner]

Felt strong today.

This time we did the 4x1000m at the end, after the 6x400m

6x400m
1:40, 1:35, 1:31, 1:28, 1:29, 1:31

4x1000m
4:20, 4:08, 4:00, 4:02

In my defense the extra two seconds on the last one had the headwind on 3 of 5 straightaways, reps 1 and 3 had tailwind on 3 of 5 straightaways.

I loved feeling strong in the last 2 reps.

Excellent consistency there, good t see that you don't start too fast and get faster and hold it as the reps continue.

You just can't beat the feeling of a great interval or threshold rep workout...

[Ironboy]

good job, IB!

Thanks!

Excellent consistency there, good t see that you don't start too fast and get faster and hold it as the reps continue.

You just can't beat the feeling of a great interval or threshold rep workout...

We were given instructions to make the first 3 400s descending. The 4x1000m were supposed to be hard, but the first one was tricky to find the new slower (but not too slow) pace.

[Irongirl]

good job, IB!

Thanks!

Excellent consistency there, good t see that you don't start too fast and get faster and hold it as the reps continue.

You just can't beat the feeling of a great interval or threshold rep workout...

We were given instructions to make the first 3 400s descending. The 4x1000m were supposed to be hard, but the first one was tricky to find the new slower (but not too slow) pace.

the majority of my swim workouts included descending sets - I was actually surprised when I started doing running intervals that "descending" wasn't a part of most workouts.

I found a HUGE benefit in including descending sets in my workouts.....

[SteveF]

This weeks workout for me is 20x400 alternating between 10k pace and marathon pace, no rest. And forecast for rain. The joy of running

[turd ferguson]

the majority of my swim workouts included descending sets - I was actually surprised when I started doing running intervals that "descending" wasn't a part of most workouts.

I found a HUGE benefit in including descending sets in my workouts.....

What are descending sets?

[दिवंगत]

This weeks workout for me is 20x400 alternating between 10k pace and marathon pace, no rest. And forecast for rain. The joy of running

Is it wrong that my first thought was "that sounds like fun" ?

[Ironboy]

the majority of my swim workouts included descending sets - I was actually surprised when I started doing running intervals that "descending" wasn't a part of most workouts.

I found a HUGE benefit in including descending sets in my workouts.....

What are descending sets?

Pace gets faster with each rep. even if only by a second. Usually it's all reps faster than the last, but in my case just the first 3 then hold the last 3.

J.

[Irongirl]

the majority of my swim workouts included descending sets - I was actually surprised when I started doing running intervals that "descending" wasn't a part of most workouts.

I found a HUGE benefit in including descending sets in my workouts.....

What are descending sets?

getting faster each one (not by much, but, each interval is faster than the previous one.)

in a set of 6, you might do "descending 1-3" (1:30, 1:28, 1:26, and repeat) - or, we'd do "desc 1-3, with the average of the 2nd set faster than the first" - (1:30, 1:28, 1:26, 1:29, 1:27, 1:25) as an example.

I find the benefit is that you learn pacing and you learn to finish strong.

[Ironboy]

This weeks workout for me is 20x400 alternating between 10k pace and marathon pace, no rest. And forecast for rain. The joy of running

My first thought, was "how boring".

[SteveF]

This weeks workout for me is 20x400 alternating between 10k pace and marathon pace, no rest. And forecast for rain. The joy of running

Is it wrong that my first thought was "that sounds like fun" ?

This would be expected from someone who starts their races by submersing themselves in water. I on the other hand prefer to be dry

[दिवंगत]

This weeks workout for me is 20x400 alternating between 10k pace and marathon pace, no rest. And forecast for rain. The joy of running

Is it wrong that my first thought was "that sounds like fun" ?

This would be expected from someone who starts their races by submersing themselves in water. I on the other hand prefer to be dry

[SteveF]

This weeks workout for me is 20x400 alternating between 10k pace and marathon pace, no rest. And forecast for rain. The joy of running

My first thought, was "how boring".

Its a nice break from last weeks 1200s at 10k pace (3 min rest) then 400 at 5k (1 min rest) x 5. I hate trying to keep track of rest and laps.

[turd ferguson]

the majority of my swim workouts included descending sets - I was actually surprised when I started doing running intervals that "descending" wasn't a part of most workouts.

I found a HUGE benefit in including descending sets in my workouts.....

What are descending sets?

getting faster each one (not by much, but, each interval is faster than the previous one.)

in a set of 6, you might do "descending 1-3" (1:30, 1:28, 1:26, and repeat) - or, we'd do "desc 1-3, with the average of the 2nd set faster than the first" - (1:30, 1:28, 1:26, 1:29, 1:27, 1:25) as an example.

I find the benefit is that you learn pacing and you learn to finish strong.

Ok - good - I already do those and I love them as well.

I mentally translated "descending" into "getting SLOWER" and that didn't make any sense.