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Intervals during aerobic base training

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SPR
SPR
Dec 2016
10:25am, 22 Dec 2016
23,257 posts
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SPR
Thanks NN. From last week, I'd already planned to do 45/60 next week if this session went well but while doing the session I did think about a 150m type session (thinking around 33 sec efforts). Once I'd settled into the session, I didn't really feel like running faster but could have maintained so 150m sounds good and 30-35/45-50 would work well. Will think about it.

I'm doing the XC champs and then likely the league fixture the week after so next week's session will likely be my last till some time towards the end of January.
SPR
SPR
Dec 2016
12:21pm, 28 Dec 2016
23,273 posts
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SPR
So for tomorrow, I'm thinking circa 30/50 which will hopefully be around 150/150. Nice bridge to doing circa 40/60 as 200s later in the (running) year.
SPR
SPR
Dec 2016
11:58am, 29 Dec 2016
23,277 posts
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SPR
Well I won't be doing that again in a hurry, lol.
SPR
SPR
Dec 2016
12:08pm, 29 Dec 2016
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SPR
Happy with the speed throughout for my sprint reps today.

1) 0m - 5(19:36/m) 132/133bpm 3.06/3.65mph
2) 0.04m - 10(4:12/m) 128/131bpm 14.3/18.49mph
3) 0.12m - 2:10(18:46/m) 127/137bpm 15cal 3.2/18.32mph
4) 0m - 5(1:26:31/m) 112/115bpm 0.7/1.57mph
5) 0.04m - 10(3:55/m) 121/135bpm 1cal 15.3/18.41mph
6) 0.12m - 2:13(19:16/m) 152/158bpm 10cal 3.11/16.93mph
7) 0m - 5(21:51/m) 142/145bpm 2.75/1.96mph
8) 0.04m - 10(4:12/m) 134/136bpm 14.27/18.76mph
9) 0.12m - 2:14(18:34/m) 125/133bpm 11cal 3.23/19.14mph
10) 0m - 5(23:37/m) 106/108bpm 2.54/2.3mph
11) 0.04m - 10(4:06/m) 119/130bpm 14.6/18.35mph
12) 0.12m - 2:15(19:13/m) 141/147bpm 10cal 3.12/17.68mph
13) 0m - 5(23:05/m) 131/132bpm 2.6/2.13mph
14) 0.04m - 10(3:57/m) 131/132bpm 15.2/2.88mph
15) 0.12m - 2:27(20:07/m) 116/132bpm 8cal 2.98/9.23mph
16) 0m - 5(20:59/m) 111/111bpm 2.86/2.09mph
17) 0.04m - 10(3:55/m) 115/117bpm 15.3/17.41mph
18) 0.14m - 2:31(18:13/m) 108/117bpm 9cal 3.29/17.47mph
19) 0m - 5(27:56/m) 100/101bpm 2.15/2.46mph
20) 0.03m - 10(4:49/m) 105/106bpm 12.45/18.6mph
21) 0.14m - 2:22(17:08/m) 98/106bpm 18cal 3.5/17.51mph
22) 0m - 5(24:07/m) 91/94bpm 2.49/2.19mph
23) 0.04m - 10(4:13/m) 98/100bpm 1cal 14.22/21.73mph
24) 0.05m - 23(7:31/m) 100/100bpm 3cal 7.98/18.39mph
SPR
SPR
Dec 2016
12:12pm, 29 Dec 2016
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SPR
On analysis the session was actually pretty decent, just didn't feel great while doing it. A bit under the weather which would explain why it didn't feel great.

1) 0.09m - 30(5:21/m) 125/127bpm 6cal 11.2/11.08mph
2) 0.09m - 50(9:24/m) 117/121bpm 10cal 6.38/11.08mph
3) 0.09m - 30(5:35/m) 119/120bpm 6cal 10.74/10.44mph
4) 0.1m - 50(8:37/m) 115/117bpm 10cal 6.96/10.33mph
5) 0.09m - 30(5:42/m) 111/112bpm 7cal 10.53/10.71mph
6) 0.09m - 50(9:26/m) 104/108bpm 11cal 6.36/10.73mph
7) 0.09m - 30(5:44/m) 103/104bpm 6cal 10.46/10.9mph
8) 0.09m - 50(8:51/m) 99/102bpm 11cal 6.78/10.62mph
9) 0.09m - 30(5:22/m) 100/101bpm 8cal 11.17/10.9mph
10) 0.09m - 50(9:11/m) 96/100bpm 9cal 6.53/10.9mph
11) 0.09m - 30(5:30/m) 93/94bpm 3cal 10.91/11.42mph
12) 0.09m - 50(9:07/m) 88/94bpm 8cal 6.58/10.73mph
13) 0.08m - 30(5:59/m) 86/87bpm 7cal 10.03/10.35mph
14) 0.09m - 50(9:21/m) 90/106bpm 11cal 6.42/10.27mph
15) 0.09m - 30(5:21/m) 106/107bpm 7cal 11.22/10.81mph
16) 0.09m - 50(9:04/m) 107/114bpm 11cal 6.61/10.79mph
17) 0.09m - 30(5:45/m) 116/117bpm 8cal 10.44/10.12mph
18) 0.09m - 50(9:28/m) 116/126bpm 12cal 6.33/10mph
19) 0.09m - 30(5:28/m) 129/131bpm 6cal 10.96/10.31mph
20) 0.09m - 50(9:32/m) 126/129bpm 12cal 6.3/10.21mph
21) 0.09m - 30(5:34/m) 129/131bpm 7cal 10.78/10.02mph
22) 0.09m - 50(9:44/m) 129/131bpm 10cal 6.16/10.04mph
23) 0.1m - 30(5:08/m) 132/133bpm 5cal 11.71/11.42mph
24) 0.09m - 50(9:17/m) 125/129bpm 8cal 6.46/11.42mph
25) 0.1m - 30(5:13/m) 124/125bpm 5cal 11.49/11.48mph
26) 0.09m - 50(9:47/m) 125/132bpm 8cal 6.13/11.44mph
27) 0.09m - 30(5:29/m) 132/133bpm 6cal 10.95/10.56mph
28) 0.09m - 50(9:06/m) 129/132bpm 9cal 6.59/10.46mph
29) 0.08m - 30(5:57/m) 128/130bpm 7cal 10.08/10.23mph
30) 0.09m - 50(8:46/m) 123/130bpm 11cal 6.84/9.5mph
31) 0.09m - 30(5:23/m) 130/133bpm 5cal 11.14/10.6mph
32) 0.08m - 50(9:50/m) 130/136bpm 8cal 6.1/10.65mph
33) 0.09m - 30(5:19/m) 138/141bpm 6cal 11.28/11.25mph
Ninky Nonk
Ninky Nonk
Dec 2016
4:16pm, 29 Dec 2016
2,530 posts
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Ninky Nonk
Ha! Usually feel better after a session like that is over!

Looks like a 5.30 m/m average so good pace.
SPR
SPR
Dec 2016
5:03pm, 29 Dec 2016
23,287 posts
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SPR
Thanks NN. Think I as well as being a little under the weather doing longer efforts combined with faster recovery might not have been a good idea. If I was planning again, I'd probably do 30/45 so circa 150/100 or 20/40 so a better version of last week's session. Won't get back to this till near end of January.
SPR
SPR
Dec 2016
5:05pm, 29 Dec 2016
23,288 posts
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SPR
Found I did link the the Hadd 100/100 session earlier in the thread: One thing I absolutely would recommend to everyone in Phase I is the following:

Twice per week, (not on consecutive days, so Tues/Fri works well, or Mon/Thur, etc).
Warm up easy with 10-15 mins easy running (~15 mins at 70% HRmax), do some stretching then run 10 x 100-100.

100-100 is how we refer to striding 100m at a pace somewhere between 400-800m PR pace and then (without stopping to walk) going straight into 100m easy in 40-45s.

That would be 1 x 100-100.

Without walking at any time, run this 10 times in succession: ie: 10 x 100-100, alternating quick and easy reps of 100m.

Take 3-4 mins walk-drink break at the end and go into your main session of the day (usually by HR).

Make sure and include this 2 times per week every week of base training.

Read more: letsrun.com
SPR
SPR
Dec 2016
5:06pm, 29 Dec 2016
23,289 posts
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SPR
PTB are you still on here?
SPR
SPR
Jan 2017
3:48pm, 2 Jan 2017
23,316 posts
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SPR
So been thinking about progression and I think the session progression last week was a bit steep.

So when I come back to doing this (likely in three weeks) after the next two XC weekends, I'll be looking at 20/40, then 20/35, maybe even 20/30 before looking at longer reps.

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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