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Intervals during aerobic base training

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SPR
Nov 2011
7:33pm, 18 Nov 2011
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SPR
Don't you mean fairly flat ;-). Still, the pace she ran explains the blow up.
Nov 2011
7:37pm, 18 Nov 2011
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Fenland Runner
Do you reckon, mentally, that will have wrecked Mary? I'd have thought a 'pro' athlete wouldn't have made a school-girl error? Or did she think that she was better than she was?
SPR
Nov 2011
7:42pm, 18 Nov 2011
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SPR
Think she will be fine, but not sure why she went of so fast, maybe lack of pacers contributed.
Nov 2011
5:54pm, 19 Nov 2011
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Ninky Nonk
Looks like I'm going to be at it for some time to get to 60mins at 85% mhr! I suppose this will involve some progression in terms of heart rate whilst maintaining same duration. Gonna keep up longer runs, and throw in some strides - maybe few steady 10k runs too.
Nov 2011
6:17pm, 19 Nov 2011
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Fenland Runner
Giving it some thought, perhaps running at HR zones is the way to go. In fact the Hadd 2400m test could be insightful?
Nov 2011
8:36pm, 19 Nov 2011
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Ninky Nonk
I've never quite figured out how the test feeds into heart rate for lactate threshold and slower runs. My max is about 196, and I do 5ks at about 174 average. Tend to do slow runs at 155ish and lactate at 165ish. This seems to bring me out at about right sort of pace bands from jack daniels for slow runs and marathon pace based on my 5k/10k times.
Nov 2011
8:40pm, 19 Nov 2011
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Fenland Runner
Blimey, I set my highest recently recorded HR at a 5k. You're not running the 5ks hard enough :-) ;-)
Nov 2011
8:46pm, 19 Nov 2011
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Ninky Nonk
Probably not! Maybe I should do some intervals...... ;-)
Anyway sounds like you need to push yourself a bit more during max heart rate test...
Nov 2011
9:17pm, 19 Nov 2011
11,645 posts
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Fenland Runner
I did my max HR test (before the 5k race a few months later) during hill reps and couldn't physically give any more. I'm fairly sure if I wanted a max HR if I did the hill reps in the middle of summer on a vert hot day it would be the highest.
SPR
Nov 2011
9:18pm, 19 Nov 2011
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SPR
The Hadd thread would be a good place to ask how long it takes to get to 85% with no drift.

To see Hadd's recommendation's on training, start reading from page 22 of the document. You start off at lower than 85% and only move up when you can run steady pace and HR at that lower level.

Anaerobic work would definitely be needed to run close to max in a 5km. I believe some people run at 95%+

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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