|
Nov 2013
9:03pm, 5 Nov 2013
18,839 posts
|
SPR
I don't think you need to walk it, just run it slower, although you could probably fast walk 100m in under a minute.
I've done 20 x 100m with 100m jog the last three weeks. The last two weeks, the interval was around 45 secs (average 42-43), reps averaged 21.5-22. At the moment, I don't want to average below 20 on reps, just going with what feels like 'easy' speed without strain, especially as it's early season still. Week one, I was running 20s as I have in the past, but I was in better shape then.
The session is easy to run harder than you should as it doesn't really feel hard while doing it, imo. It's usually the days after you feel the effects.
|
|
Nov 2013
9:19pm, 5 Nov 2013
1,289 posts
|
Ninky Nonk
How does that work out in terms of paces? 5k 10k?
|
|
Nov 2013
9:47pm, 5 Nov 2013
18,840 posts
|
SPR
Haven't road or track raced for a while and don't think I'm in PB shape. I'd say faster than current 5k pace, close to current 3km pace, a little slower?
|
|
Nov 2013
9:57am, 6 Nov 2013
1,333 posts
|
jog-on
NiNo - I guess I was meaning is the intervals having an impact on your long runs? Have you found a positive impact in that they are improving or have you found your drift increase over longer distances since doing the fast work? When I said "tested" I wasnt sure if you were running long as I didnt check out your training prior to posting but from your comment you are obviously still running long 
|
|
Nov 2013
10:58am, 6 Nov 2013
1,290 posts
|
Ninky Nonk
Very much doing these as part of a package so only once/twice a week.
Other days are just general runs 5 to 6 miles at a natural pace, a long run of about two hours at least once a fortnight and often once a week. An occasional tempo of six miles or so. I'm also doing xc this winter. Oh and occasional recovery runs when I feel like it. And hills once a week.
40 to 50 mpw.
I have noticed a drop in hr for same pace over all runs.
|
|
Nov 2013
10:58am, 6 Nov 2013
1,291 posts
|
Ninky Nonk
Very much doing these as part of a package so only once/twice a week.
Other days are just general runs 5 to 6 miles at a natural pace, a long run of about two hours at least once a fortnight and often once a week. An occasional tempo of six miles or so. I'm also doing xc this winter. Oh and occasional recovery runs when I feel like it. And hills once a week.
40 to 50 mpw.
I have noticed a drop in hr for same pace over all runs.
|
|
Nov 2013
11:13am, 6 Nov 2013
18,842 posts
|
SPR
Sound like training is going well NN.
What pace are you doing the intervals at atm? And what pace are you planning to do them at?
|
|
Nov 2013
11:23am, 6 Nov 2013
1,292 posts
|
Ninky Nonk
I'm getting there!
5k effort - 5.45 to 6 min mile pace.
I should add I just can't do long LT runs like in hadd. Too hard and just feel dead after.
|
|
Nov 2013
12:58pm, 6 Nov 2013
4,032 posts
|
paul the builder
I assume you mean sub-LT, and he has folk working up to 75min at those levels. It takes a *long* time to get that base so that they are manageable. But you become an aerobic monster in the process.
NN - I think one of the reasons you would find a Hadd sub-LT run very hard is that I'm not sure you have a correct maxHR in your calculations. (That is, assuming you would set the sub-LT effort level by HR). I'd guess more like 180, from the training I can see.
|
|
Nov 2013
4:15pm, 6 Nov 2013
1,293 posts
|
Ninky Nonk
I don't really have a feel for where my LT is in terms of pace or hr.
I avoid wearing hrm for races because it is an unhelpful distraction. But the last half I ran with it on my hr averaged about 172 or 173n the last 5k I had it on I got up to 181.
Could do a max test again I suppose.
In general runs I don't 'like' going above 160 for extended periods.
|
