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Nov 2013
10:46pm, 24 Nov 2013
2,192 posts
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Curly45
I don't do big quality sessions much Nellers (or do low paces if I do), but they do you get you fit. You have to watch them though as alongside other training they can knacker you out. Three weeks should be okay though. Criteria I use is, if I get ti the track and the first rep is rubbish carry on, but if two are rubbish I would call it a day and go home.
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Nov 2013
7:10am, 25 Nov 2013
33,066 posts
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mxhornet
I've never been a fan of long recoveries as it makes so little difference to my pace anyway. My training group are doing on of my favourite sessions on Thursday, pity I'm nowhere near fit enough yet to attempt it.
4 x 400m @ 5km pace with reducing recovery 60secs, 45secs, 30secs
1 lap jog recovery
4 x 400m @ 3km pace with reducing recovery 60secs, 45secs, 30secs
1 lap jog recovery
4 x 400m @ 1500m pace with reducing recovery 60secs, 45 secs, 30secs
1 lap jog recovery
1 x 400m fast
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Nov 2013
7:34am, 25 Nov 2013
52,876 posts
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Gobi
a 10km session is NOT 6 miles
All training sessions I quote are use with caution and to be well spaced out
Curly - that is a great way to look at it. As an "old man" my first rep was always rubbish :¬)
MX - that is a nasty session and not one I would use too often, I like hard training but I actually think that is too hard for anyone beyond an experienced track runner who would have the necessary discipline.
I think what this thread highlights is the options available
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Nov 2013
7:57am, 25 Nov 2013
2,193 posts
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Curly45
Cor MX that looks brutal! I sometimes set 4 * 200m fast at the end of an mp session, but fast 400m at the end of a track one *wibble*
(god I miss be able to run looking at all of these sessions  )
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Nov 2013
12:06pm, 25 Nov 2013
52,879 posts
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Gobi
no kidding curly
will be 2 years in January since I was last a runner
(I am doing some sessions but nothing serious at the moment but always with caution)
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Nov 2013
12:10pm, 25 Nov 2013
1,049 posts
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Zorba
Definitive article on training for the Mile by Adharanand Finn in RW approx. 2 issues ago....
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Nov 2013
12:11pm, 25 Nov 2013
2,195 posts
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Curly45
I did 6 miles of torture last week, I cant call it running as it wasn't. I cant believe in September I was in the shape of my life, but hey ho. Hopefully it wont be long term.
I would love to spank a mile in 2014, didn't quite get it right (or a 1500m this year), not like in 2012 when it really came together on the day. Its a great distance as you really have to kill yourself from the gun.
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Nov 2013
12:17pm, 25 Nov 2013
18,879 posts
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SPR
I think I said this on the track thread but a mile/1500m is defo not killing yourself from the gun for me. Even an 800m race isn't.
I prefer long rest or sets with long rest inbetween (eg 3 x 3 x 300m with 1 and 5 mins, more an 800m session, but does the job for lactic tolerance)
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Nov 2013
12:47pm, 25 Nov 2013
3,637 posts
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Garfield
Hmmm...these sessions are scaring me! I'm doing the same mile as Nellers...though a lot slower than him! Gobi, I'm glad to hear your first rep is the slowest...mine is too, as I'm old too!
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Nov 2013
1:07pm, 25 Nov 2013
1,203 posts
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MudMeanderer
Although most of our training sessions are geared toward longer distance, that session MX posted reminds me of the 'faster, shorter' session our coach occasionally introduced. I can't remember the rests, but it was something like 2x1mile at slightly slower than 10k pace, 3x1000m at 3k pace and finish with 4x400m at about mile pace. Hitting pace at the end was really rather hard.
He changed it for something with slightly more gradual changes in pace last time.
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