| max219 |
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Aside from touching on the pace in the pre-season every few weeks with light workouts or easy fartleks, how often should a full v02 max workout be done (6-8k total quantity done at roughly 5k pace). Once we are 8-12 weeks out from our last race, I'd like to start doing a v02 max workout just about every week for 6 weeks straight. Is this too demanding for the 8k/10k race? According to Jack Daniel's "Phase 3", the v02 max workout is the basis of the phase. However, I heard excessive v02 max workouts are stressful and have no benefit past a certain point (not sure where I read that exactly). I also heard it's no good to do a v02 max workout 2-3 weeks before the big meet, only touch on the pace as done in the pre competition phase. This is for college D2 runners btw |
| fdasfadsfasdfadsf |
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Eh you will get a range of opinions. What does daniels recommend, something like 3 or 5mi of VO2max work total per workout? And once or twice a week? I'm not a huge fan of VO2 max pace myself, at least not after the initial 2-3 years of a runner's career. I'm more for race-specificity. So just think up a reasonable 5k workout, or a reasonable 3k workout, and do that. 10k runners should be able to run a good 5k or 3k anyhow. |
| max219 |
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Yea I was thinking 6-8k total volume (so like 7 x 1000 with 3 min rest), once a week, for six weeks. I'm more of a threshold/tempo and short stuff with lots of rest fan myself, but I feel if I don't include some v02 max something is lacking. Btw I don't care how fast we run 3k/5k in xc season, but this is the pace that is supposed to improve v02 max. |
| max219 |
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No one knows how many weeks they should be done in a season? |
| Lee_Masters |
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Workouts at 3k-5k pace should be done year round. What changes over the training year is the emphasis that is put on them. Little more than pace work during base training, hard intervals during spring (like in Daniels' phase three). Please consult Joe Rubio's middle distance guide for a full and detailed explanation. http://img.runningwarehouse.com/pdf/middle_distance_guide.pdf |