Intervals during aerobic base training

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SPR
SPR
Apr 2018
2:52pm, 20 Apr 2018
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SPR
Not something I'd ever thought of for 5000m. 45 is short, impressive you hit mile pace of that.
Ninky Nonk
Ninky Nonk
Apr 2018
3:28pm, 20 Apr 2018
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Ninky Nonk
Might have been 60s recovery in hindsight.
Ninky Nonk
Ninky Nonk
Apr 2018
3:30pm, 20 Apr 2018
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Ninky Nonk
Here is the set

6) 0.19m - 50(4:20/m) 134/157bpm 8cal 13.86/15.28mph
7) 0.03m - 57(28:21/m) 133/157bpm 12cal 2.12/14.11mph
8) 0.19m - 51(4:21/m) 141/159bpm 9cal 13.81/14.38mph
9) 0.05m - 58(18:59/m) 133/159bpm 13cal 3.16/14.51mph
10) 0.2m - 50(4:14/m) 143/159bpm 9cal 14.15/14.84mph
11) 0.12m - 3:28(28:01/m) 105/160bpm 20cal 2.14/14.88mph
12) 0.19m - 48(4:06/m) 131/160bpm 6cal 14.64/15.28mph
13) 0.04m - 1:00(25:02/m) 139/160bpm 14cal 2.4/14.57mph
14) 0.19m - 50(4:20/m) 146/162bpm 10cal 13.86/14.38mph
15) 0.04m - 59(23:35/m) 140/162bpm 14cal 2.54/14.24mph
16) 0.19m - 49(4:17/m) 146/161bpm 10cal 14.03/15.05mph
17) 0.24m - 3:25(14:03/m) 118/161bpm 28cal 4.27/14.19mph
18) 0.2m - 49(4:11/m) 140/160bpm 8cal 14.36/15.07mph
19) 0.05m - 1:01(22:23/m) 137/161bpm 13cal 2.68/14.38mph
20) 0.2m - 50(4:17/m) 143/162bpm 9cal 14.01/14.57mph
21) 0.04m - 58(27:23/m) 142/162bpm 14cal 2.19/14.55mph
22) 0.2m - 50(4:09/m) 147/163bpm 10cal 14.46/15.05mph
23) 0.24m - 3:26(14:23/m) 119/163bpm 27cal 4.17/15.03mph
24) 0.19m - 49(4:17/m) 139/161bpm 8cal 14.02/15.11mph
25) 0.04m - 1:00(24:48/m) 140/161bpm 14cal 2.42/14.28mph
26) 0.19m - 50(4:22/m) 147/162bpm 9cal 13.73/15.51mph
27) 0.05m - 1:00(21:49/m) 142/162bpm 14cal 2.75/14.09mph
28) 0.19m - 49(4:15/m) 149/164bpm 10cal 14.12/14.92mph
29) 0.24m - 3:23(14:21/m) 121/163bpm 28cal 4.18/14.38mph
30) 0.19m - 49(4:13/m) 142/161bpm 8cal 14.2/14.73mph
31) 0.04m - 59(22:25/m) 142/162bpm 14cal 2.68/14.13mph
32) 0.2m - 48(4:05/m) 149/164bpm 9cal 14.69/14.99mph
33) 0.05m - 1:01(21:53/m) 145/164bpm 15cal 2.74/14.86mph
34) 0.2m - 47(3:58/m) 150/166bpm 9cal 15.13/14.94mph
SPR
SPR
Apr 2018
5:38pm, 20 Apr 2018
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SPR
That's the type of session to get out the digital watch with .00 secs on it

Assuming those are on track that's so the GPS pace can be ignored, that's 2:05-15 pace, so moving well. What's your mile prediction? You don't have one listed. There'll be a few mile races this year to commemorate Bannister and Oxford one will be happening again this year if you're interested (I've been told 28 July).

I'd be looking at 47-50 for an 800 paced session (hopefully, I'm in 2:10 shape).
Ninky Nonk
Ninky Nonk
Apr 2018
9:32am, 21 Apr 2018
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Ninky Nonk
That session was on the track. Bit of lane 2/3 running in there and me pressing lap.

I'd guess a predicted mile of 4.30.
SPR
SPR
Apr 2018
10:43am, 21 Apr 2018
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SPR
I was able to do my session in lane one so just used the 1500m start. Think there's a 300m start on most tracks though which you can use in lanes.

4:30 is good going, get it done. Or at least a 1500m.

Hopefully sub 4:50 here. (keeping up 1500m PB pace would be 4:50).
SPR
SPR
Apr 2018
7:05pm, 25 Apr 2018
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SPR
I think Saturday is going to become a track day. Probably starting with aerobic intervals but then maybe moving to faster stuff on track and aerobic intervals moving to road on Thursday, alternating with a fartlek.
Ninky Nonk
Ninky Nonk
Apr 2018
8:53pm, 25 Apr 2018
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Ninky Nonk
Got a plan? What's the progression?
SPR
SPR
Apr 2018
10:03pm, 25 Apr 2018
26,123 posts
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SPR
Aerobic intervals progression is recovery, potentially number of reps, and moving from 100s to 200s and then maybe 400s. I don't think I'm going to prescribe a set progression though.

I want to see how I get on with the aerobic intervals first before getting on to the faster more intense stuff. It's not a given I do those. But I think variety is more important there.

How do you progress your stuff?
SPR
SPR
Apr 2018
8:32am, 26 Apr 2018
26,124 posts
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SPR
5 x 10 + 1 x 20 sec hill sprints today. Start of adding speed endurance. Was very tempted to add a second 20 sec rep but that's the progression next week. With this I'm going 2x20, then 2 x 25, then 2 x 30. Or I might go up to 3 reps before extending distance.

I will do some flat sprints on track on Saturday.

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Maintained by Ninky Nonk
Should interval or repetition sets be included in periods of base training, and what pace, intervals...

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