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May 2008
2:17pm, 8 May 2008
6,101 posts
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Mrs BooBoo LaBoy
Gobi.
I have just clicked through to that link and entered a recent time I did for 5k. Now the times for the distances are pretty spot on or I have run faster (4.08 mara, I wish!), but what I want to clarify with you is do you take any note of the speed work training track times?? The only reason why I ask is that it's a hell of a lot slower than what I can do...Just some advice...
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May 2008
2:19pm, 8 May 2008
821 posts
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GregP
My 3k just got cancelled - due to the fire that closed the university yesterday. Pain deferred...
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May 2008
2:22pm, 8 May 2008
18,886 posts
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Gobi
boo boo
as discussed before babes you dont need to run as fast as you can to improve BUT I must admit that I modify mine for the race in question
so if I have a 5km coming up and I need to run 80 second laps I do my reps in 75-80 seconds
The DEVIL does not condone more than 1 hard session every other day and would never recommend you do more than that.
BUT.
I often do what I call a moderate session :~)
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May 2008
2:27pm, 8 May 2008
6,103 posts
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Mrs BooBoo LaBoy
You're just naughty! Thanks for the reply (and the disclaimer! haha)
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May 2008
2:36pm, 8 May 2008
18,887 posts
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Gobi
indeed, but I am the DEVIL
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May 2008
2:39pm, 8 May 2008
766 posts
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Snapstinget
IanM - that's why I do them too ... that is surely why the world is waiting outside? If we don't use it for running in, we are nuts (or vegetables)
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May 2008
3:59pm, 8 May 2008
5,350 posts
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Homer
According to that site I'm doing my intervals waaaaay to fast e.g.
200s I do 0:42...it says 100%max is 0:46
400s I do 1:22...it says 100%max is 1:32
No idea...Ach well 
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May 2008
4:03pm, 8 May 2008
6,104 posts
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Mrs BooBoo LaBoy
Homer - That's what I was getting at above.
200s I do 0:38...it says 100%max is 0:57 (eek)
400s I do between 1.38 - 1.43...it says 100%max is 1:55 (way too slow for me)
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May 2008
4:06pm, 8 May 2008
13,803 posts
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I probably am too Homer.
I think it's based on the optimum intensity in order to get the best training effect which is a tad lower than full all out effort. At least I think that's why...
Correct me if I'm wrong but working at all out effort should only be a very smalll percentage of your weekly running and is designed to improve v02 max?
Intervals doen at optimum pace are designed to improve your body's capability to run that fast by pushing it but not too much so you repair in time for the next session?
Again, I think but I'm sure Gobi or someone will agree or put me right on that.
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May 2008
4:07pm, 8 May 2008
18,898 posts
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Gobi
guys
remember these are guides and we all have a preferred thing
I am good at running a long way but poor at speed so I find the intervals ok
If you are a sprinter stepping up
remember the HR
If you find that they are easy then I would use an HR monitor to get my HR up into the right zone.
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