Intervals to prepare for a Fetch Mile
20 watchers
Mar 2015
10:25pm, 31 Mar 2015
4,356 posts
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Too Much Water
Try doing your next parkrun as a 400m interval session. Guaranteed to piss off the other runners as you keep going past them!
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Mar 2015
10:25pm, 31 Mar 2015
29,476 posts
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Nellers
Cheers mate. I'll give some of them a go over the next few weeks.
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Apr 2015
8:52am, 1 Apr 2015
5,441 posts
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Garfield
I like that idea TMW! I may try that in future parkruns!
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Apr 2015
9:14am, 1 Apr 2015
4,751 posts
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Rosehip
and now this thread has woken up can I advertise this Fetchie mile: http://www.fetcheveryone.com/viewracedetails.php?id=313408 Have read through the thread, just reading about the sessions made my knee hurt! |
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Apr 2015
1:55pm, 1 Apr 2015
29,479 posts
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Nellers
So is the structure over, say, a 12 or 16 week build up ideally to do the anaerobic endurance stuff first then layer on the speed later or just to do a bit of all of it as we go? And if itis a periodised approach what sessions fit where? I can tell the difference between endurance and speed when we're talking 10ks and above but the difference between one type of speedwork and another is a bit subtle for me at this stage. Help? |
Apr 2015
3:45pm, 1 Apr 2015
55,593 posts
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Gobi
Build base then add speed Good aerobic base allows for better recovery between maximal reps which in turn nets you better quality reps rather than a couple good and then shit |
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Apr 2015
4:52pm, 1 Apr 2015
29,483 posts
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Nellers
So I've already done what I reckon is decent base (7 months of decent miles, mostly at aerobic paces) and with a single weekly intervals or hills session for the last few months. Now I'm looking to do something more specific to the mile. Just more of the same with longer recoveries? Or are their obvious progressions I should be following?
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Apr 2015
4:58pm, 1 Apr 2015
55,595 posts
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Gobi
If you are serious then it is 10 x 400 off 60 at mile pace 4 x 800 at mile pace off about 3 mins(these are much harder than they sound but it is am,azing how quickly you can run with recovery) 20 x 200s off 45 at faster than mile pace |
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Apr 2015
5:12pm, 1 Apr 2015
29,484 posts
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Nellers
Too much volume for a mere mortal!
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Apr 2015
9:55pm, 1 Apr 2015
55,596 posts
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Gobi
that was not one session
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