|
Dec 2016
5:46pm, 11 Dec 2016
23,182 posts
|
SPR
Considering when to add these in now.
|
|
Dec 2016
6:48pm, 11 Dec 2016
2,505 posts
|
Ninky Nonk
What did you have in mind?
|
|
Dec 2016
7:25pm, 11 Dec 2016
23,188 posts
|
SPR
Classic Pirie. 100m with 100m recovery to start.
|
|
Dec 2016
9:28pm, 11 Dec 2016
2,506 posts
|
Ninky Nonk
Always found that too short. 200/200 or 300/100 or 400/50 feel better workouts to me. I think it's the volume of 100s required is a mental problem and they just feel like an extended set of strides. Good for mechanics do nothing for fitness.
|
|
Dec 2016
9:52pm, 11 Dec 2016
23,189 posts
|
SPR
Depends on your fitness, if the combination of speed and faster recovery doesn't get your GR up, then you need longer reps and you will require longer reps if fitter. I found 100/100 worked when I did them a few years ago. I was doing around 20/45 so could still get down to 30 recovery to make it harder if required. If it's easy then your recovery should be faster. I never did more than 20 100/100.
What were you doing when you tried 100/100?
I plan to do 200/200 as well, not sure about 400 yet.
|
|
Dec 2016
10:09pm, 11 Dec 2016
23,190 posts
|
SPR
I might have a look at some the sessions Magness has in his book as well.
Not looking to do tough sessions atm though.
|
|
Dec 2016
10:40pm, 11 Dec 2016
23,191 posts
|
SPR
The question is whether to start doing a weekly session now after 8 weeks at increased mileage or continue with what I've been doing for awhile longer (would probably mean waiting till February).
|
|
Dec 2016
8:07pm, 12 Dec 2016
2,507 posts
|
Ninky Nonk
Can't get hr up in just 100m. Basically have to flat out sprint and that's too fast as I think you need volume for these.
20x100m is only 2k worth of effort. I reckon 4k to 5k worth of efforts is a better target.
Paces around 3k-5k possibly down to mile pace seem to work well.
Right or wrong I basically use these as crest load sessions / substitute for tempo runs so they really aren't hard efforts, only becoming more difficult to hold pace 3/4 of way through only from fatigue not from being out of breath or tying up in anyway.
|
|
Dec 2016
8:11pm, 12 Dec 2016
2,508 posts
|
Ninky Nonk
Breaking up into sets can also help if you're struggling.
I've done this monaghetti fartlek a few times recently - good for marathons so must be OK for Base. 5 sets of 90sec effort, 60secs rest, 60secs effort, 30secs rest, 30secs effort, 3mins jog between sets.
|
|
Dec 2016
9:05pm, 12 Dec 2016
23,203 posts
|
SPR
Crest load? Yes I like the tempo replacement idea. I don't tempo although I do progressive runs.
I definitely don't have to flat out sprint (what is a flat out sprint for you?), surely the combination of shorter recovery will increase your HR (maybe not high enough but surely to a decent level?) given you're in continuous motion. What was your recovery 100 time.
Re 2k of effort, I agree but the interval/ recovery is important here so it is 4k continuous with 2k of mile-5k pace. Not supposed to be a difficult session so happy with that. This first block will 40 may be an end goal but not the beginning. You do more miles and are fitter than me so not surprising you can cope with more work. With 5k effort you'd be looking at 10k plus 1.5 to 2 miles each side warm up/ cool down so 8-10 miles in total which is a lot.
When I did them, they never felt overly hard and could always run the last two faster if I wanted to but there was definitely fatigue the next day. Basically don't want to have to drop my hour run the next day to do them. There will be a bigger gap between my next run this time though and I'm fitter.
Fartlek is interesting, assume the rest is moving rest?
|
Project Joker
Jun 2025