Threshold Improvement Plan - Anyone Fancy (Virtually) Joining Me
20 watchers
May 2024
6:50am, 13 May 2024
2,149 posts
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Mark J π³πΏ
Sweet.
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May 2024
6:50am, 13 May 2024
44,226 posts
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SPR
The notes are in Kms but don't think that's a big deal.
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May 2024
11:27pm, 18 May 2024
4,847 posts
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paulcook
Short week 1 round up. Again similar proviso to Mark, I'm no qualified coach and this is kind of adapted from my strategies I've been using successfully with ultras for a few years; so 3 sessions this week. Monday: 5 x 1km repeats, at gradually increasing pace. Rep 1 @ the same past as last Saturday, 2 and 3 slightly higher @ 20min pace, and 4 and 5 higher again @ roughly my PB pace. Felt very, very controlled and comfortable apart from maybe the last rep. Thursday: 3 mile tempo at the bottom (slow) end of my theoretical T-pace so came in at about 6:50 pace. Slower than last Saturday's parkrun but was close to holding on at the end Saturday: 5 x 3 minute hill repeats. I know trail hill repeats won't necessarily gain me much for a flat road race, but there's still benefit (and I realised I've got a club relay the week after my planned race). Again as Monday, controlled and fairly comfortable though I wasn't going all-in today. Will try and do a longer run tomorrow though it's not a dealbreaker for me week 1. I haven't done any strength work (and barely have for months), well done Mark for putting this into the plan because it's something I just do ad hoc. Putting it into a plan sounds like a way to make sure you do it. And I haven't slept anywhere near enough. Running wise though, I was pleased enough with the start of what is a very short term plan. |
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May 2024
3:42am, 19 May 2024
2,176 posts
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Mark J π³πΏ
Nicely paulcook. Great start. I'm a week away from starting proper. Been sticking with my maintenance schedule so far. Did an 18k LSR today. Felt good. I also bumped into a friend on the mountain bike tracks this morning and have foolishly agreed to run a relay marathon with him early July. So basically a half marathon each. This kind of sits right in the sharp end of the threshold plan but I'm going to still go with it as its only a half. If it was a full I'd drop one or the other of either the threshold plan or the marathon. But I'm thinking I'll just use the half as one my scheduled Sunday long runs. |
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May 2024
10:46am, 19 May 2024
2,182 posts
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Mark J π³πΏ
Further to the above, I've taken another look at my training schedule through to my November half. Consequently, I'm going to start the threshold plan from tomorrow, with a slight shift in the first week's day layout. So, here we go then. I'll put my current numbers below and then compare at the end of the plan, with a 5k PB attempt. My starting point by numbers: HR Zone Lower and Upper - Resting HR: 45. Max HR:172 Threshold HR Zone: 147-157 Threshold Pace: 4:07 VO2 Max: 45 5k PB: 20:09 |
May 2024
12:00pm, 19 May 2024
3,722 posts
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Bowman πΈπͺ
Interesting Mark, Looking forward to following this. |
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May 2024
9:32am, 20 May 2024
2,188 posts
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Mark J π³πΏ
Nice easy start to the week with a simple 8k Zone 2. π
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May 2024
11:57am, 20 May 2024
268 posts
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Charlesvdw
Week 3 looks challenging. Quite a lot of workouts and not many runs with just some easy running.
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May 2024
12:04pm, 20 May 2024
44,311 posts
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SPR
Charlesvdw wrote: Week 3 looks challenging. Quite a lot of workouts and not many runs with just some easy running. I was going to say it's only two workouts as I wouldn't consider strides a workout, but it looks like they are part of the run vs after run strides with walk back recovery. Still shouldn't be too stressful but there's a possibility of making them more stressful than they should be. It's interesting that the schedule drops long runs. |
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May 2024
12:09pm, 20 May 2024
44,312 posts
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SPR
Mark J π³πΏ if I'm reading things correctly, the strides should be 160m or 0.16km if they are 1/10 of a mile. Odd way for the plan to list them. Pointing it out as less distance should equal less stress.
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