Intervals during aerobic base training
19 watchers
Nov 2011
6:52pm, 18 Nov 2011
11,616 posts
|
Fenland Runner
I was thinking my current HM PB pace plus 15-20 seconds?
|
Nov 2011
7:06pm, 18 Nov 2011
15,579 posts
|
SPR
Agree with NN really. Struggling to run 3 miles doesn't sound very aerobic. If MP is not true MP, it is likely that you are going anaerobic at that pace, using a HRM would probably be better if you want a strict guide rather than pace charts. Hadd is a good read for base training: counterpartcoaching.com There is a Hadd thread on here: http://www.fetcheveryone.com/viewtopic.php?id=31192 Speedwork in base would be short with good recovery IMO. Post 10 and 11 here by Moraghan are perfect IMO on the matter: http://www.fetcheveryone.com/viewtopic.php?id=35019&page=15 Hadd recommended a 100m based stride session on Letsrun, if I find it, I will post it. Going back to Duck's post about reps during base for 5k training (72 I think), was a good post , I'll add this from Gordon Pirie: "People ask me about specific training for the marathon or the 3,000, 5,000, or 10,000m. Basically, the best 5,000 metre runner will be able to run with the very best marathon runners if he wants to, and has trained over a long period... Distance is no problem for the best athletes. Anyone can run a long way if they go slowly enough; however, as soon as you begin cracking on the speed, you'll soon crack up if you aren't able to run fast" Basically the foundations are the same from 5k up, the real change is when you do race specific stuff. The young guys winning elite marathons now would be winning 5kms if it was 1990, but there is more money in marathon running these days, the caveat is: "has trained over a long period", which the elite have done. Lydiard PDF here as well if anyone is interested: lydiardfoundation.org |
|
Nov 2011
7:08pm, 18 Nov 2011
15,580 posts
|
SPR
732 was Duck's post.
|
|
Nov 2011
7:13pm, 18 Nov 2011
11,617 posts
|
Fenland Runner
Ok, SPR, how do you explain Mary's massive blow-up, surely she ticked all the boxes on the training front. I think that Pirie was arrogant and overstated how difficult a marathon is, even for the 'trained'. I can name loads of really 'good' 'fast' runners who still haven't conquered the marathon distance, they are really excellent to 20 mile but that's only half way. A marathon, in my opinion, is more than 'training', there are so many other factors. |
|
Nov 2011
7:20pm, 18 Nov 2011
15,581 posts
|
SPR
Right found Hadd's post which was posted by Pammie AKA Night-owl here: http://www.fetcheveryone.com/viewtopic.php?id=31192&page=85 Original post by Hadd is here: letsrun.com (whole post is below). "As Pete has said, the OP (Hadd Trainee 2) sure does sound like an ST-type. So, in Hadd Phase I he will surely be working his strengths, but as Pete also commented, in Hadd training we like you to work on your weaknesses, because they are often the thing that stops you racing faster. I generally do not recommend racing too much in base phase unless you can accept that you will almost definitely NOT race well. You are staying away from most of the intense training (above 85% HRmax) and yet those intensities are the ones you are going to need when it comes to racing. One common comment after racing in Phase I is (at race end) "I could go round again, but not get any faster". This is a sign that base training is doing its job, but that it is NOT preparing you for racing. The object of Phase I is simply to get you ready to train more intensely. 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. How do you know when Phase I is done? When you can run 60 mins straight at 85% HRmax and you do not have to slow to stop your HR rising, or your HR does not rise if you continue at the same pace. Yet even when you get to this state you are still not race-ready ... but you are ready to go on to Phase 2a which gets you ready for 3k-HM. Phase 2b is marathon-mode and I generally do not recommend going straight into this from Phase I. Work on maximising your 5-10k times first before going from base to marathon-prep. Keep up the good training. I cannot guarantee to get back to this thread, cause I am mega-busy right now, but if I can, I will. With his years of experience of training with me (as well as performance improvements), Pete is also able to answer a great many Hadd-training related questions (although he too will have his own time limitation)." |
|
Nov 2011
7:24pm, 18 Nov 2011
15,582 posts
|
SPR
FR - Mary massive blow up is easy to explain. She ran too fast at the start, lol. She was running at sub WR pace. Now if you had asked why Tadese hasn't run a good marathon yet, that would be a different story, which I don't have a answer for. In general though Pirie's statement holds true. |
|
Nov 2011
7:26pm, 18 Nov 2011
11,619 posts
|
Fenland Runner
I didn't think at any stage she was putting Paula's record in danger? Different point but it shows how brilliant Paula was!
|
|
Nov 2011
7:27pm, 18 Nov 2011
15,583 posts
|
SPR
BTW, Pirie was saying the difficulty is running the marathon fast, so runner's need to train to run it fast. Last sentence of my quote was: "Anyone can run a long way if they go slowly enough; however, as soon as you begin cracking on the speed, you'll soon crack up if you aren't able to run fast"
|
|
Nov 2011
7:30pm, 18 Nov 2011
15,584 posts
|
SPR
She ran the first half in 67.56 mins, PR ran 68:02, also NYC is a slower course than London.
|
|
Nov 2011
7:31pm, 18 Nov 2011
11,621 posts
|
Fenland Runner
The first half is all downhill at NYC  lol Once you've got over the bridge
|
Related Threads
-
Project Joker
Jan 2025
-
Interval pace. Confused.
Jun 2022
-
How would you time an internal session?
Feb 2020
-
Intervals at 5k pace - why 5k pace?
Aug 2019
-
Interval Training - WTF
Jun 2015
-
Intervals to prepare for a Fetch Mile
Apr 2015
-
Marathon speed session ideas
Jan 2015
-
Formula for calculating interval pace
Oct 2014
-
Garmin 910XT - Intervals, Can I See Pace ?
Feb 2014
-
Intervals as part of marathon training? Plus plan selection advice pls
Nov 2013