Threshold Improvement Plan - Anyone Fancy (Virtually) Joining Me
20 watchers
21 May
9:57pm, 21 May 2024
4,853 posts
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paulcook
Was only going to provide one update a week, so as not to steal Mark's thunder, but given the flexibility of my own plan, I switched from a planned 5 x 1k again tonight, to a variation of the below - basically did 4 x 800m, 4 x 400m, at alternating paces - 10k/5k PB paces for the 800ms, 5k/theoretical 3k PBs for the 400ms. I thought it suited me for various reasons, and quite liked the idea of the workout when it popped up yesterday. Even moreso after tonight, for me especially having not done a road race in years, the feel of the changing paces is a bonus with this workout. Anyway, for far more info: |
21 May
10:07pm, 21 May 2024
2,200 posts
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Mark J 🇳🇿
Nice, paulcook. That one's on my watchlist for later. Feel free to post as often as you like. I think it'll be really interesting to see and hear of multiple people's experiences of this type training and variations thereof. Like I've said previously, even if this thread ends up being a journal for one or two of us, its a useful to have a place to look back on what does or doesn't work. 
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21 May
10:12pm, 21 May 2024
4,854 posts
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paulcook
As I seem to remember (from watching it last night) Andy saying, the changes in pacing are subtle, but given the alternating nature, I found it really rewarding. I might be just reinventing the wheel (it's years since I did much specific road/pace training so most of my interval work has been one pace) but this seemed a great general idea for working to increase PBs and probably use over and over again as pace builds.
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21 May
10:20pm, 21 May 2024
2,201 posts
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Mark J 🇳🇿
I would imagine for seasoned pro's, it is a known and given but for us mere mortals, especially those of us who are new to these dizzying heights of training, every day is a school day. I've certainly spent the last 18 months or so just absorbing as much new (to me at least) information as possible.
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21 May
10:28pm, 21 May 2024
44,338 posts
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SPR
Our club sessions used alternating paces for the same rep length as the bridge from winter to the summer session we're now doing. Will be interesting to see the point is for Baddeley. I've actually used a proper alternation session (so non-stop running) for 5000 if it's a proper focus and I want to properly dial in since 2021. 6400 of 800 at 5000 pace, 800 steady. The science behind alternations is it's supposed to get your body better at using lactate because the recovery is kept at a good pace. I also like the session because it doesn't really let you get away with getting it wrong. These are my splits from the last (but not the best) time I did them (note the last 800 is broken into 600 steady, then kick). 1) 0.5mi - 2:39(5:21/mi) 164/172bpm [877b/mi] 45cal 521/650W 2) 0.5mi - 3:17(6:36/mi) 161/172bpm [1062b/mi] 54cal 452/598W 3) 0.5mi - 2:39(5:21/mi) 172/179bpm [919b/mi] 47cal 523/622W 4) 0.49mi - 3:25(6:57/mi) 162/178bpm [1125b/mi] 56cal 448/603W 5) 0.5mi - 2:40(5:21/mi) 172/178bpm [920b/mi] 47cal 529/658W 6) 0.5mi - 3:20(6:43/mi) 166/179bpm [1115b/mi] 56cal 459/613W 7) 0.5mi - 2:40(5:19/mi) 172/177bpm [913b/mi] 48cal 521/607W 8) 0.37mi - 2:33(6:57/mi) 166/176bpm [1153b/mi] 42cal 446/580W 9) 0.13mi - 35(4:28/mi) 167/176bpm [745b/mi] 11cal 611/713W You can build to 800/800 by doing 400/1200 then 600/1000 etc. |
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21 May
10:41pm, 21 May 2024
2,202 posts
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Mark J 🇳🇿
Blimey, you really are a speed merchant SPR. Your mile time is mightily impressive.
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21 May
10:57pm, 21 May 2024
44,339 posts
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SPR
Thanks Mark J 🇳🇿. Watched the video in full it's an interesting workout. The changing paces with some faster than race pace work should help with making 5km pace feel easier. |
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21 May
11:08pm, 21 May 2024
4,855 posts
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paulcook
Yes. That's what I kind of figured after watching, and even more had an appreciation for it after attempting my shorter version. And figured similarly would continue to make 5k pace feel easier as you made gains.
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21 May
11:42pm, 21 May 2024
2,203 posts
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Mark J 🇳🇿
Cool!! So we're all aiming for a sub 16, 5k now, then? (Tongue firmly in cheek) Mind you, SPR could.
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22 May
6:45pm, 22 May 2024
44,352 posts
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SPR
Hopefully sub 16 isn't beyond me but who knows. I generally only set targets nearer to races based on the shape I think I'm in. I've not really been focused on 5000 since April's national road relays where I think I was in PB shape (1500 the current focus). Will have a tester at the masters road relays this weekend. I have a 5000 in June but I won't do specific training for that so I'd ideally find something in July/ August to specifically target.
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