Re: Running terminology for 5k-to-10K plan

guest — Thu, 25 Oct 2012 14:27:08 GMT

Jasko123 wrote:
[...]
For a tempo run, you will want to moving at about 70 to 80% of your max. effort, but start out slow and then increase your pace to a strong area and then follow that with a cool-down period where you slow the pace back down to a more comfortable area.
[...]

Rich in NH wrote:
[...]
And "tempo" is the pace you could hold for 10 miles.
[...]

This seems a little contradictory. If "tempo" is the pace I could hold for 10 miles, then there's no way it could be 70 to 80% of my max. So which is it?

So, when the instructions say: "Jog for 10-minutes, then 3-minute tempo run then another 10-minute jog." Do I just jog for 10 mins, then increase my speed to 70-80% of my max for 3 minutes, and then return back to jogging?

Running terminology for 5k-to-10K plan

guest — Tue, 23 Oct 2012 20:02:48 GMT

Hi,

I'm about to finish the Couch-to-5K plan in about a week (yay!) and I have already downloaded Active.com's 5K-to-10K Android app.

The thing is, it seems to be using some terminology that I'm not familiar with.

First of all, the C25K app would tell me to, for example, "jog for 30 minutes". But the 5K-to-10K app gives instructions such as:

* Perform a steady 20-minute run

* Jog for 10-minutes, then 3-minute tempo run then another 10-minute jog.

* Jog for 10-minutes, then alternate 2 minutes of fast runs and jogs 3 times.

So my questions are:

1) What's a "steady 20-minute run"? At what pace am I supposed to be doing this?

When the C25K app told me to jog, I basically ran at a slow pace (about 11:30 min/miles).

2) What's a tempo run?

3) What's a fast run? Is it very close to a sprint?

I know that some of these might be subjective, but I hope that someone could at least give me some basics so I would be able to follow the instructions properly.

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Re: Running terminology for 5k-to-10K plan

Running terminology for 5k-to-10K plan