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Aug 2020
2:48pm, 20 Aug 2020
2,934 posts
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J2R
Nellers:"They're all supposed to be based around relative pace to a 2km PB"
Is this a running 2km or a rowing 2km PB? If it's a running one, it would probably work out a very similar pace to vVO2max, "the velocity, at which the maximal oxygen uptake or VO2max occurs. It's been shown to be strongly linked to success across a range of endurance running events and is often used as key training intensity." (https://training4endurance.co.uk/physiology-of-endurance/vvo2max). In most people this seems to be the pace they can sustain flat out for 6 to 8 minutes. It's what the Billat 30-30 session favoured by some on here (myself among them) is based on - 30 seconds at that pace, 30 seconds at half the pace (very easy jog). I tend to do 15-20 reps (actually, that's not quite true, I do 40-40 instead because it's more easily measurable but I don't suspect there's any major difference).
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Aug 2020
3:22pm, 20 Aug 2020
37,014 posts
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Nellers
Rowing PB, J2R. The top top boys do 5:40ish, mere mortals like me are a smidge off 7 minutes, so I'd say it's still going to be about that VO2 Max level.
One of the high intensity sessions is 60 seconds "Race pace"/60 seconds easy and repeat through up to 20 cycles, which sounds like a slightly more brutal version of what you describe (no impact on a rower though so volumes tend to be a bit higher than running, at least at the top end).
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Aug 2020
12:07pm, 21 Aug 2020
323 posts
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Looby Loo
I managed to keep my HR down today for a 5k it was about 3 minutes slower a mile than my best 5k. About 2.5 slower than my 5k pace now. Suppose it shows I can go lower if I’m prepared to be patient and run that pace.Not sure exactly how much of my running should be at that pace to benefit me going forward.
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Aug 2020
12:19pm, 21 Aug 2020
11,745 posts
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larkim
Unless there is something in the posts a few pages back about certain categories of runners not responding well to low HR running (e.g. i think v45-50 female runners was mentioned), then the answer I have understood is "most of it". Where that sits between 50% and 100% is where some of the different approaches seem to come in.
Though I am *not* an authority on this and if I've misunderstood I'm sure a correction will follow in due course!!
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Aug 2020
12:31pm, 21 Aug 2020
37,018 posts
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Nellers
When I started using HR to train I did all of my training at low HR for over a year, with the only fast stuff I did being races and the occasional parkrun. I saw big improvements by doing that but I was coming from being pretty unfit!
I think the usual "80/20" split is a pretty good guide, though. 80% of your running mileage being easy at low HR, with no more than 20% being a bit faster (tempo, intervals or races).
One thing that you might find fairly quickly is that the lower intensity in the bulk of your runs means you're fresher for when you attack the speedy stuff.
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Aug 2020
12:49pm, 21 Aug 2020
52,113 posts
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GlennR
I concur with both the above: at least 80%.
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Aug 2020
12:55pm, 21 Aug 2020
20,529 posts
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Dvorak
How did your run today feel, Looby Loo?
(I reckon that the pace/hr of the latter half of your run today, taking into account the moderate ups and downs, is likely to be what you want for your easy running.)
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Aug 2020
1:09pm, 21 Aug 2020
153 posts
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Big_G
Is there any documentation that shows how/why/if introducing some speed work helps the running at the lower heart rates? I seem to have taken a step forward in my training at the lower intensities the last 3 or 4 weeks since introducing a very small amount of faster stuff, but I'm not really sure why that would be as running faster doesn't improve the aerobic system, right? Any ideas? Or is it just a coincidence that things are coming together at around the same time? I haven't followed a programme as such - I've basically done a couple of time trials, an LT test and one 5x1k session, although the latter wasn't done properly as I was just testing some new shoes, with all the rest of my running being at low intensity since end of April.
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Aug 2020
1:28pm, 21 Aug 2020
30,944 posts
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SPR
It definitely does! High end aerobic activities have the most benefit.
I'm pretty sure most scientific studies that study 6 weeks of training would have running VO2 max sessions constantly.
What they miss is the sustainability and the fact you can only do so much hence consistent moderate training with occasional high end is best.
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Aug 2020
1:46pm, 21 Aug 2020
155 posts
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Big_G
SPR, so doing some running at higher intensities also has the benefit of helping you run quicker at the lower intensities/heart rate?
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Daniels Running Formula. The Definitive Wire.
Jul 2023