Runners
-
@Dmart Just 15 seconds at 90% max speed followed by 30 seconds recovery and repeating. This time for 10 minutes warm up, 30 minutes intervals, and 5 minutes cool down. Every week increases the interval time by 5 minutes...
I have noticed an increase in cadence, and my time/km has decreased in just a few weeks. Remarkable in how that helps/works.
Edit: At the end not sure if I want to vomit or die...
-
@Dmart Tuesdays are 80 - 90% max with shorter intervals and Thursdays are 50/60% longer intervals. Other days are recovery runs with Sundays being a longer distances.
Here's an example of week 7:
Tuesday: IT (Interval Training) 50' minutes 15"/15" or 15"/30" I chose the latter as I need more time to recover.
Wednesday: 35' Continuous Run Easy Pace
Thursday: IT (Interval Training) 40' minutes 1'/1' or 1'/2' (Not sure what I'll pick)
Friday: 15' Continuous Run Easy Pace
Saturday: 30' Continuous Run Easy Pace
Sunday: 55' Continuous Run 10 km/race pace.
Mondays: Rest -
Interesting about 15 seconds and so many repeats. I maybe do that kind of time as a sprint session once a month or so, and usually intervals are more like smart is saying 200 at least, depending on what distance is being trained for. For marathons and up I do mile or two mile intervals 4-8 times with enough walking rest in between to fully recover, bring the heart rate and breath down to normal, so that I can go consistently hard in each interval.
-
Nice yeah 3 and 5 min intervals sound more like it for marathon training. It’s fun to do them by distance too, to track your pace and time over the training block to see how your fitness develops.
-
Brutal conditions for today’s run. 70 minutes in 90F with 64% humidity. I was hoping to complete 11km’s but could only manage 10km’s. Pace was slow and just couldn’t get comfortable.
-
A few during and after run pictures from my France training this summer, learning to use poles, and getting better at climbing and descending the more difficult technical trails here than what I am used to in the UK. Hopefully this will put me in a good place for the next 100 miler. Need to work on ankle strength though.
-
@Dmart 60F with 90% Humidity today and felt great!! Did interval hill sprints for 55 minutes. Tired but feels awesome. Thanks for the encouragement
@Nik You’re an inspiration!! Keep it up and thanks for the photos.
"I don't give a shit what anyone else is doing, we will do what is best for us and our customers" - Giles P. :)
-
@Nik just found this thread, and this post rules. Also, shout out to the Prefontaine shirt. I can’t wait for it to cool down a bit here, so I can start doing runs again. They 90F+ days with 70% and up humidity is killing me.
-
This post is deleted!
