Tough intervals for MyAsics

You logged an impressive pace, but do listen to your body. Particularly if you feel doubtful even before you leave the house.

I am doing a Jack Daniels training programme - it calls for mile and kilometre repeats ( which are tempo runs) - and in a months time in the programme, it will call for shorter "intervals" . The mile/klm repeats are done at tempo pace which is just below my 5K race pace - the shorter intervals are at a pace faster than my 5K race pace.

Without knowing what times you have recorded , but looking at the paces that JD recommends for people who can run 5K in a certain time - for you to be running 1Klm repeats at 5:23 per klm, JD says that your 5K race time should be around 25:30. If you are running 5K in this time, then your 5:23 klm repeat pace would be OK - but not if your 5K race time is slower than 25:30.

The use of the term "intervals" is a little ambiguous. My understanding is that an interval is any period of running at any pace -with a rest in between - BUT it is also commonly used to signify a fairly fast pace (faster than race pace) over short periods/distances. Longer periods of running ( ie klm/mile repeats) are more commonly called tempo repeats. That is just pedantic - but the main point is that usually "interval" training is done at a FAST EXPLOSIVE pace over a short distance.

Personally, if it were me, I would be mostly concentrating on firstly being able to easily do the 10K distance and then secondly trying to improve that time over the next 4 weeks. What time are you anticipating to run the 10K???

Did you select the right level of the plan, eg easy, average, hard? I plumped for average and I am finding it ok

I thought so. LOL

Try the average and my guess is you will be fine. It still tests you!