tag:blogger.com,1999:blog-15065223.post3562736269035813350..comments2023-07-01T16:13:56.795+01:00Comments on Marathon Exploits: An hour and fiveBeerMatthttp://www.blogger.com/profile/16318017735369511994noreply@blogger.comBlogger1125tag:blogger.com,1999:blog-15065223.post-56603160405272658522011-09-09T05:59:41.652+01:002011-09-09T05:59:41.652+01:00Best of luck in break 32:30, think about smashing ...Best of luck in break 32:30, think about smashing Tom's pb and you'll do it. <br />In relation to a question you asked about tempo pace, Daniel's in the 2nd edition of the running formula covers this topic.<br />Based on a 10k time of 32:11<br />Your V02 = 67<br />Your tempo pace = 3.21. This is the pace you should run at for 20 mins. There's been loads of tests completed to show that 20 mins at tempo pace provides significant benefits.<br />If you want to run longer<br />25 mins - 3.24 pace<br />30 mins - 3.27 pace<br />keep adding 2-3 secs...for every 5 mins...you don't want to race your tempo effortDave Kane aka 'Kanser'https://www.blogger.com/profile/15414720719350530149noreply@blogger.com