Sub 45 10K
81 watchers
Jun 2014
1:26am, 25 Jun 2014
227 posts
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tipsku
I wanted to ask what exactly a steady run is. I have found two different definitions for it. In one kind of training terminology it is the next fastest to easy, so still aerobic but faster than an easy run with a slightly higher HR as well. Then I have also found steady as a definition for a run just slightly slower than a tempo run so close to 20 mile or marathon pace and also just below the individual anaerobic threshold. Tempo would be 10 mile to half marathon pace for me which then sits just on the anaerobic threshold. Personally I don't use the term steady for the marathon paced run as that is a marathon specific run and I only benefit from it in marathon training. As Curly said, it's the no-mans-land where you no longer run fully in the aerobic zone so you tire faster but you are not working on your lactate threshold either. So unless you are training for a marathon where you would need that pace it does not really make sense to run at that pace. Which definition of steady do you use, Gobi? |
Jun 2014
8:48am, 25 Jun 2014
54,214 posts
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Gobi
Steady is harder than easy - simple really tempo is 10km pace plus 10/15 seconds per mile and no more than 4 miles (people misuse the word tempo) hmp is exactly that |
Jun 2014
12:19pm, 25 Jun 2014
1,815 posts
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FR
Really helpful Gobi, appreciated. Especially the definition of tempo. |
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Jun 2014
1:08pm, 25 Jun 2014
54,217 posts
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Gobi
I love this thread Help gets appreciated in here |
Jun 2014
2:27pm, 25 Jun 2014
29,638 posts
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Hills of Death (HOD)
You have to agree with the Gobi he knows best I tried tell this to people at my club they don't listen. This girl I'm trying to help used to do 24 min 5ks and now does 30 mins ones. She does her 6 mile club runs at 9.30 pace you do the maths  she aint improving even though she is doing speedwork. Can you tell her cause I'm sick off it now. SHe text me last night saying speedwork was horrible she's so slow FFS |
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Jun 2014
2:55pm, 25 Jun 2014
1,820 posts
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FR
HOD, that sounds like trying to build a house on sinking sand.
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Jun 2014
2:56pm, 25 Jun 2014
29,640 posts
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Hills of Death (HOD)
If you know the person (she's done Cambs PR a lot so probably) you know she's 'hard' work but cute
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Jun 2014
10:26pm, 25 Jun 2014
28,247 posts
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Nellers
Some folks you just can't reach, so we get what we had here last week.
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Jun 2014
11:12am, 26 Jun 2014
461 posts
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PinchyII
Gobi - I don't know what you mean by Average HR? My Max HR is 184. My resting is 48. I am quite a "big bloke" - as soon as I start to move my HR hits 120. The "easy" 5 I did yesterday: http://www.fetcheveryone.com/training-log-view.php?id=10223988 was at just under 9M/M pace with an Average HR of 130. To get an average of less than that I would be walking. my LT is 158 and my LT breaking point is 173. Therefore I conclude that my easy runs are 130 - 145 / steady runs = Av HR of 150 - My LT sessions at 157 - 159 and could do this for 10M. my Tempo sessions at 163 - 165 and could do for 6 - 8Miles (obviously excluding race day) |
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Jun 2014
2:05pm, 26 Jun 2014
54,222 posts
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Gobi
Pinchy - what are you scared of ? When did 10mm become walking pace ?
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