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Intervals during aerobic base training

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paul the builder
paul the builder
Dec 2016
9:38am, 15 Dec 2016
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paul the builder
OK, thanks for the thoughts. I'm not ready for this now - I'm only just about to begin sub-LT running. But there's probably a point in a couple of months where these might slot in nicely as an interesting alternative to strides or tempo. Neither of which I ever look forward to in the schedule.
SPR
SPR
Dec 2016
10:24am, 15 Dec 2016
23,216 posts
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SPR
I wonder if you even need tempo if you're doing sub LT runs?
SPR
SPR
Dec 2016
10:43am, 15 Dec 2016
23,217 posts
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SPR
This was from sometime last year.

10 x 22 secs with 45 jog.

Split Summary
===
1) 0.07m - 22(5:37/m) 108/109bpm 2cal 10.69/11.96mph
2) 0.08m - 45(9:26/m) 104/107bpm 6cal 6.36/11.86mph
3) 0.06m - 22(5:57/m) 101/104bpm 4cal 10.1/10.62mph
4) 0.09m - 45(8:08/m) 104/105bpm 9cal 7.38/10.31mph
5) 0.07m - 22(5:22/m) 105/106bpm 5cal 11.17/9.48mph
6) 0.09m - 45(8:06/m) 100/104bpm 10cal 7.4/10.27mph
7) 0.07m - 22(5:18/m) 97/98bpm 5cal 11.31/9.35mph
8) 0.08m - 45(8:52/m) 91/95bpm 7cal 6.76/9.87mph
9) 0.07m - 22(5:31/m) 87/87bpm 4cal 10.86/9.16mph
10) 0.09m - 45(8:43/m) 83/85bpm 11cal 6.88/10.06mph
11) 0.06m - 22(5:39/m) 83/83bpm 5cal 10.61/11.1mph
12) 0.08m - 45(9:30/m) 81/83bpm 9cal 6.32/10.75mph
13) 0.07m - 22(5:29/m) 79/79bpm 6cal 10.95/11.37mph
14) 0.08m - 45(9:07/m) 78/79bpm 10cal 6.58/10.96mph
15) 0.06m - 22(5:49/m) 78/78bpm 4cal 10.32/11.27mph
16) 0.1m - 45(7:40/m) 78/79bpm 11cal 7.83/10.77mph
17) 0.07m - 22(5:08/m) 78/78bpm 4cal 11.68/12.52mph
18) 0.09m - 45(8:05/m) 76/78bpm 7cal 7.42/12.4mph
19) 0.07m - 22(5:05/m) 75/75bpm 5cal 11.8/13.02mph
20) 0.04m - 17(7:50/m) 75/75bpm 4cal 7.67/12.8mph
Ninky Nonk
Ninky Nonk
Dec 2016
11:21am, 15 Dec 2016
2,515 posts
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Ninky Nonk
Good set spr
Ninky Nonk
Ninky Nonk
Dec 2016
9:15am, 16 Dec 2016
2,516 posts
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Ninky Nonk
3 x 1.3mile cruise intervals with 65 sec recoveries followed by 8x 40 secs hill sprints with 75sec jog down rec.

Nice Base building set. Renato would be proud 😄
SPR
SPR
Dec 2016
9:56am, 16 Dec 2016
23,220 posts
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SPR
Nice workout but were you really sprinting? 40 secs is long for a sprint and with only 75 secs recovery?
Ninky Nonk
Ninky Nonk
Dec 2016
11:29am, 16 Dec 2016
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Ninky Nonk
200m harder than mile effort. Nearer 36 secs. I'm a distance runner - my legs only move so fast! 😃
SPR
SPR
Dec 2016
11:57am, 16 Dec 2016
23,221 posts
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SPR
I think you have more speed than you think. Pretty sure you'd be in the 4:30-45 range for a mile race maybe faster?

Do some shorter ones, you might surprise yourself and give yourself proper recovery.

In terms of legs only move so fast, what cadence do you get up to? I regularly get up to 240 on my hill sprints (10 secs), although this week I had lower peak which was interesting.
SPR
SPR
Dec 2016
12:13pm, 16 Dec 2016
23,222 posts
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SPR
For me, the next step is combining power with leg speed.
Ninky Nonk
Ninky Nonk
Dec 2016
9:42pm, 16 Dec 2016
2,518 posts
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Ninky Nonk
letsrun.com

Interesting variations on the 200/200 workout in this thread.

About This Thread

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

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