how much percentage one can do at maximum for a tempo run or a steady state run? These days I am sticking under 10% of total weekly mileage. How much do you guys max out at ? 15 %, 20%???
20-40 minutes for a tempo run
10% of your weekly mileage for “cruise intervals” where you give yourself short (1 minute) breaks every mile or 10 minutes etc.
It is important that you do these at the proper pace for your fitness, which is not all out. Daniels has a good table that gives an adjustment to tempo pace for a given run duration. There was a post on letsrun where the poster malmo had a quote which I liked a lot:
“You should know tempo pace as well as you know the senses of balance, thirst, hunger, fatigue, hot and cold.”
Does anybody know how to run a tempo interval? how long? and what is the difference between tempo interval and cruise interval in McMillan running?
bump
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Does anybody know how to run a tempo interval? how long? and what is the difference between tempo interval and cruise interval in McMillan running?
I don’t know how McMillan defines it but as Daniels defines it, a cruise interval is run at a very specific pace - lactate threshold pace.
The word “tempo” however is a bit more nebulous. It really refers to a range of paces, from maybe slightly slower than marathon pace up to lactate threshold pace. A tempo run can anywhere in this range really.