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Quality Suite

13 watchers
Velociraptor
Velociraptor
Oct 2021
6:18pm, 24 Oct 2021
54,614 posts
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Velociraptor
You flatter me, Sharkie :) I reckon I can get a high percentage of my maximum possible performance from 20 years' running history, keeping in reasonable condition by doing non-specific training, and including a bit of running. What I don't know is how much additional benefit I could get from doing specific sessions that are a key part of every off-the-peg training plan - tempo runs, efforts and recoveries, long runs - and whether I care enough (dare enough?) to find out. And THOSE sessions would be what I'd call quality sessions. For other people, quality sessions may be complementary or supplementary activities outwith their main sport.
compartmental
compartmental
Oct 2021
6:28pm, 24 Oct 2021
192 posts
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compartmental
I fall in the “every run should have a purpose” camp, and it’s absolutely fine if the purpose some days is “enjoy the outdoors” or “leave the house before I punch someone” or “feel less guilty about cake”. I would consider a “quality” session one where the purpose is about making me a better runner (and I follow through). So form drills, speed work, long runs when I’m building up for something.
TeeBee
TeeBee
Oct 2021
7:04am, 25 Oct 2021
8,088 posts
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TeeBee
^^^^^ completely agree with that
bonners
bonners
Oct 2021
7:33am, 25 Oct 2021
2,192 posts
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bonners
What a fab thread. I'm in and late to the party.

My quality session on Saturday was my XC, first one for over 18 months. I always try and build into a xc race and maintain my firm throughout, I'm never going to win anything, so use it as a strength excercise whilst still giving all out effort.

I've been doing track sessions most Tuesday work and track being open permitting. I'm lucky enough to be friends with a coach who happily runs the sessions for free.
DocM
DocM
Oct 2021
9:25am, 25 Oct 2021
43,492 posts
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DocM
great idea this. Marathons are now a thing of the past and I want to get back to enjoying going faster instead of plodding. I managed one interval session last week and today I did 6 x 500m intervals with 500m recovery jog inbetween. It felt good in a tough kind of way
Oscar the Grouch
Oscar the Grouch
Oct 2021
10:21am, 25 Oct 2021
3,708 posts
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Oscar the Grouch
That's kind of it, Doc. The session is hard in the moment but you appreciate it after.
Sharkie
Sharkie
Oct 2021
12:58pm, 28 Oct 2021
18,794 posts
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Sharkie
I have started my winter hills programme. Sprint hills are invariably a quality session as long as you go for it, and let's face it if you DON'T sprint them they're not sprint hills.

Such a lot of value in something that can be done and dusted in under half an hour. Power, form (especially knee lift, high hips and use of arms) speed endurance, speed - it has the lot.

My session today was 3 x (55m- 45m-35m -35m -45m- 55m) slow walkbacks between reps and 3 -4 minutes between sets.
Velociraptor
Velociraptor
Oct 2021
1:07pm, 28 Oct 2021
54,667 posts
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Velociraptor
Strong stuff, Sharkie :)

I feel as if I deserve some sort of extra points just for getting out and running in that weather yesterday and today, but there's no way the actual running could be regarded as "quality". I'm declaring my intention to do a hard 10k effort on Sunday. fetcheveryone.com/races/roo-race-1-halloween-10k-6078365
jennywren
jennywren
Oct 2021
1:16pm, 28 Oct 2021
17,306 posts
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jennywren
My hip and I celebrated its 5th birthday by doing a Col de B&Q session. 1 mile there to warm up, up and over x 2 (1 mile) and 1 mile back home.
chunkywizard
chunkywizard
Oct 2021
2:20pm, 28 Oct 2021
12,864 posts
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chunkywizard
10x 2mins, 60s job recovery for me today. I wasn’t really feeling it but managed good consistency with the reps just about the right pace.

About This Thread

Maintained by Sharkie
A place to record your quality sessions. Once a week for a kick off, if you can. Doesn't have to be running but for once I'm asking for exercise related stuff.

It has to be a session that you feel ticks all the boxes, something you really commit to, do what you mean to do. No half hearted stuff, but no plod through it either. In the words of my elite sprinter friends, you 'execute'. (Not really my friends it's just what they say on the telly.) Not necessarily hard, a...
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