Heart rate

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SPR
SPR
Apr 2017
6:09pm, 24 Apr 2017
23,935 posts
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SPR
30 secs isn't enough recovery for a proper sprint session, Billat 30/30s sound more like a session aimed at the benefits Pirie intervals are aimed at.
SPR
SPR
Apr 2017
6:09pm, 24 Apr 2017
23,936 posts
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SPR
Still they will keep you sharp.
J2R
J2R
Apr 2017
6:24pm, 24 Apr 2017
422 posts
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J2R
The Billat sessions have proved very effective for me, particularly early in the season to get me up to speed again (literally), and with less regularity, as sharpeners throughout the season. They're described here: https://www.pponline.co.uk/endurance-training/base-endurance-training/fitness-workouts-increase-vo2max/. Here's a quote from the article: "Veronique recommends using the 30-30 session early in the season as an excellent, easily-tolerated way to kick-start improvements in VO2max, vVO2max, lactate threshold, and running economy." I would say that's right from my experience.
SPR
SPR
Apr 2017
6:43pm, 24 Apr 2017
23,938 posts
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SPR
I've done Pirie type sessions before so can understand their sharpening effect. Early season (mid base onwards) is when I'd use them as well.

Sprints I try and do all year round, hills mainly but sometimes flat.
J2R
J2R
Apr 2017
7:03pm, 24 Apr 2017
423 posts
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J2R
SPR, what are you meaning by sprints here? I regularly do a hill sprint session, 8-12 reps of 20 seconds as fast as I can up a slope with a gradient of probably about 7-8%, with walking recoveries back to the bottom (so probably about 2.5 times the sprint time, although I haven't actually timed it). Is this the kind of thing you mean?
SPR
SPR
Apr 2017
10:47pm, 24 Apr 2017
23,943 posts
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SPR
J2R - Pure speed, 10-12 secs with walk back recovery taking 2 mins or more, I do 10 reps. I do 20 secs or more when working on speed endurance usually as a blend, eg 6 x 10 secs + 2 x 20.

The hill adds more of a strength bias so when going for flat more speed bias. Hills are the best place to start rather than flats as the hill reduces (eliminates?) injury risk.
J2R
J2R
Apr 2017
9:44am, 27 Apr 2017
434 posts
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J2R
SPR, I wouldn't say hills eliminate injury risk, as they can be pretty tough on calf/achilles. But they certainly allow you to do a sprint-like workout with reduced injury risk. What kind of gradient do you do your hill sprints on?

Wednesday evening's 5 mile race was not quite the success I'd hoped for, unfortunately. I ran 29:12, down by 30 seconds on the time I was hoping for, and 19 seconds down on my best time from the 3 race series last year. I went out at an ambitious pace which I dropped off from rather seriously later on. I don't know whether this is loss of fitness from lack of speedwork, as a brisk headwind certainly played its part. The calf felt OK earlier in the day but started to play up three quarters of the way into the race. I'll have another go in 2 weeks time, hopefully having done some speedwork in the meantime.
SPR
SPR
Apr 2017
10:32am, 27 Apr 2017
23,954 posts
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SPR
J2R - Why did you think setting off faster then you were aiming for was a good idea?

The hill is moderate. I think providing you go into it without any issues and follow a decent adaptation process if you're not used to them, there's not a big risk to achilles/ calf from hill sprints (of the short variety I described) with full recovery. Due to the short nature and full recovery there's not really any muscle fatigue from doing them once adapted.

Obviously if you're doing them tired, after long runs or hard workouts, this changes things.
Chrisull
Chrisull
Apr 2017
10:40am, 27 Apr 2017
10,878 posts
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Chrisull
The hills are what destroy runners round here! Like only running on flat, only running on hills brings its own set of injury problems (downhill running is the most stressful to the body for starters).
SPR
SPR
Apr 2017
10:50am, 27 Apr 2017
23,955 posts
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SPR
Yes, downhill is indeed the most stressful, uphill is the least in terms of eccentric loading.

About This Thread

Maintained by Elderberry
Everything you need to know about training with a heart rate monitor. Remember the motto "I can maintain a fast pace over the race distance because I am an Endurance God". Mind the trap door....

Gobi lurks here, but for his advice you must first speak his name. Ask and you shall receive.

A quote:

"The area between the top of the aerobic threshold and anaerobic threshold is somewhat of a no mans land of fitness. It is a mix of aerobic and anaerobic states. For the amount of effort the athlete puts forth, not a whole lot of fitness is produced. It does not train the aerobic or anaerobic energy system to a high degree. This area does have its place in training; it is just not in base season. Unfortunately this area is where I find a lot of athletes spending the majority of their seasons, which retards aerobic development. The athletes heart rate shoots up to this zone with little power or speed being produced when it gets there." Matt Russ, US International Coach

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