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Jan 2017
8:51pm, 3 Jan 2017
5,899 posts
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paul the builder
SPR - P&D write in the section on 'Improving Your running Economy', which is in the first chapter:
"Because these intervals are short and are performed with sufficient rest between them, lactate levels remain low to moderate throughout the workout."
and
"These sessions(*) aren't designed to improve your cardiovascular system, so there's no need to use a short rest between accelerations. A typical rest is to jog and walk 100 to 200 meters between repetitions; this allows you to pretty much fully recover before you start the next strider....When in doubt, take a little more rest so that you can run each strider with good form."
That's all I can see from a quick search through - but there might be more elsewhere.
I tacked on 6 x 100/100 on to the end of my easy run. I didn't hate it!
I don't think I reached any great pace - the 100s all contain a gradual acceleration phase, but even so they still all came in at 23/24. I've no idea what the actual top speed would be, but I know I was moving in a way that I never do in a race (5k is my shortest raced distance, I should clarify).
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Jan 2017
9:02pm, 3 Jan 2017
23,330 posts
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SPR
PTB - Nice start. And TBH for a 100/100 session that's good speed. I think for faster you'd want to do closer to what you described for P&D
P&D sounds like proper pure speed work. This being the key part: "These sessions(*) aren't designed to improve your cardiovascular system, so there's no need to use a short rest between accelerations. A typical rest is to jog and walk 100 to 200 meters between repetitions; this allows you to pretty much fully recover before you start the next strider....When in doubt, take a little more rest so that you can run each strider with good form."
I feel like Hadd was trying to get a half way house TBH.
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Jan 2017
9:04pm, 3 Jan 2017
23,331 posts
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SPR
In Magness book he is clear that recovery should be 2-3 minutes between sprints.
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Jan 2017
9:20pm, 3 Jan 2017
23,332 posts
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SPR
Walk recovery that is. Magness has his runners play a game in the recovery to make sure it's adequate.
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Jan 2017
10:00pm, 3 Jan 2017
2,552 posts
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Ninky Nonk
Monopoly? 😂😂😂
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Jan 2017
10:05pm, 3 Jan 2017
23,333 posts
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SPR
Lol, hit the post with a stone or something like that.
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Jan 2017
10:07pm, 3 Jan 2017
2,553 posts
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Ninky Nonk
Ended up doing 12x400m with 95sec recovery.
Very rusty.
Started at 75secs and worked down to 66secs. OK on a 200m out and back.
My leg speed is atrocious. Something to work on.
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Jan 2017
10:13pm, 3 Jan 2017
23,334 posts
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SPR
66 is pretty good (faster than expected mile race pace?), what do you want to get down to?
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Jan 2017
10:37pm, 3 Jan 2017
2,554 posts
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Ninky Nonk
43.
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Jan 2017
10:40pm, 3 Jan 2017
23,335 posts
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SPR
Guess that means 41-42 in races.
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Project Joker
Jan 2025