That’s Thursday nights plan so! Thanks again, I find the holding yourself back thing hard to manage in my head so the 50s will definitely fire a bit of a counter balance in thereGive it a go. Comfortably hard, yada yada.
if you need to spice things up, It'd be no harm either if you fire a few strides into your long run.
These are kind of a counterbalance to the feeling that you are holding yourself back all the time.
4 or 6, 50m ish fast efforts..Not quite sprints but work on fast leg turnover and short ground contact time. Walk back in between.
In the middle or at the end of your run or just after the warm up, up a hill, on the flat, doesn't matter.
They work wonders for the things the watch isn't great at measuring. Running efficiency etc. And remind you you're an athlete
If you're cold and tired just go home but keep them in the rotation, they'll really help when your sub T sessions are hitting quicker parces
Ah now Jimmy.. this is the running thread!Goes to show the benefit of opening your legs,
Do them in a block. Start middle or end..Keep them for the long run.That’s Thursday nights plan so! Thanks again, I find the holding yourself back thing hard to manage in my head so the 50s will definitely fire a bit of a counter balance in there
Are they best done as one set or would I throw one in at the end of each rep before I slow down for 60 secs?
Right, I’ll do them at the end when I know I have the distance knocked on the head!Do them in a block. Start middle or end..Keep them for the long run.
Your Tues, Thursday sessions are trying to push the threshold at which your body can no longer shuttle lactate our if your muscles.
Your long run is doing things like getting your heart to work more effectively (pump more blood per beat) and muscle coordination.
The strides sit here because you don't want to to breach threshold on your tues/thurs, you get away with short stuff on sunday because it doesn't add too much fatigue on top
yeah just to be clear its 50m not 50s. Pick a tree about 50m away and stride to it from standingRight, I’ll do them at the end when I know I have the distance knocked on the head!
17km this weekend
Our club coach (who actually knows his stuff) programmes a similar workout I'm sure.Met the young fella I coach this morning as I walked and he ran to work. He's in the meaty chunk of training now. Got up to 83 or so miles last week and this should be nearer 90 I think. Tomorrow's is a session I haven't tried before, but I'm hoping it works well. Total 22k with (3k@HM+5k@M)*2 with 1k easy between. I'm hoping that A, he'll be tired by the second M piece and B, that the feeling of dropping from HM to M pace and the accompanying, 'Oh, this is easier!' feel will help mentally. He has a big M pace run on Sunday: 3*7k in a total of 32 to 34 kms.
Any thoughts?
The bugger's looking fit, btw. I was asking him if he's going to try some Maurten shite, drink mix or even the bi-carb, which he hadn't heard of.
Any of those workouts with "floating" is a great workout. Obvioulsy the 5/4/3/2/1 (miles) is the daddy of them all - but that's a weekend long run. The type you're talking about C., needs to be very disciplined, with a clear step change between HM and M - giving it good socks on the HM portions.Met the young fella I coach this morning as I walked and he ran to work. He's in the meaty chunk of training now. Got up to 83 or so miles last week and this should be nearer 90 I think. Tomorrow's is a session I haven't tried before, but I'm hoping it works well. Total 22k with (3k@HM+5k@M)*2 with 1k easy between. I'm hoping that A, he'll be tired by the second M piece and B, that the feeling of dropping from HM to M pace and the accompanying, 'Oh, this is easier!' feel will help mentally. He has a big M pace run on Sunday: 3*7k in a total of 32 to 34 kms.
Any thoughts?
The bugger's looking fit, btw. I was asking him if he's going to try some Maurten shite, drink mix or even the bi-carb, which he hadn't heard of.
What’s the latest BPT?Any of those workouts with "floating" is a great workout. Obvioulsy the 5/4/3/2/1 (miles) is the daddy of them all - but that's a weekend long run. The type you're talking about C., needs to be very disciplined, with a clear step change between HM and M - giving it good socks on the HM portions.
On that note, Terrier, I was half thinking of turning the Daddy of them all around.... And making it 1,2,3,4,5. I'm wondering would that be too much though. I also think the 3x8k with 800mts steady - not easy - between is tougher than the aforementioned Daddy.Any of those workouts with "floating" is a great workout. Obvioulsy the 5/4/3/2/1 (miles) is the daddy of them all - but that's a weekend long run. The type you're talking about C., needs to be very disciplined, with a clear step change between HM and M - giving it good socks on the HM portions.
