I've been deliberately training slower lately.

Coach's advice: 80% of training at steady pace (which for me is 10:30 - 11:15 per mile, which feels absolutely glacially slow) and 20% at tempo pace and above (so, aiming for 8 minute miles, or quicker, but varied, w/intervals and that).

I get to throw 20-30 second sprints into the slow and steady stuff, one every mile or two, and while I can't vouch for the efficacy of the training as it effects race pace, I do know my sprints are quicker now than they ever have been. On one 200m (ish) Strava segment last week I recorded the sixth quickest time this year, out of 165 runners, at a pace of 5:17 which isnt quick in absolute terms, but for me is like greased lightning.

Posted By: Arizona Bay, Aug 2, 18:58:27