Antonio Cabral wrote:
ST - mileage at faster pace related to the FT. Shorter intervals with shorter recovery
FT - mileage in slow pace related to the ST. Longer intervals with long recovery
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I mean by different intervals it´s just a tendency based in each fiber type, I don´t mean JUT do IT, or do it exclusively, or do it straight and nothing else.
When I say this is because the short interval type with short length and active recovery promotes aerobic enhance to the one (the FT) that works better with fast pace (because short distance is easier to run at fast pace), and the short recovery length able aerobic condition. While doing so the FT is used to run more aerobic and used less his aerobic system.
That´s the opposite if we think about the ST runner. To this one the tendency is long distance intervals to create higher anaerobic demand and quiet passive and long recovery, because if the concentration of lactate is high the long length of interval recovery and quite passive can´t enable that lactate to be reduced, BECAUSE in tons of lactate RIGHT AFTER THAT THE FAST RUN (or each fast interval) is done, in the long period of interval THE LACTATE CONCENTRATIION DOES´T REDUCE, BUT TENDS TO AUGMENT. Then the next one interval you start to run it with the same or more lactate concentration that you finish the last one interval, probably more.
The ST runner, I mean long intervals with long stand recovery but not extreme long length. A ratio of 1:1 or 1:1/2 maximum, I mean by instance, for the classic 3-6Xmile, if you run in 4:30, I mean long stand recovery of 4:30-6minutes.
The FT runner, by short intervals with long recovery I mean by instance the classic 10X300m with a 1:1/2 to 1:3/4 if is active recovery. For example, one runnerdoes 10-15X300m in about 50secs averaghe. If he stays stand the length recovery is about 25seconds (1:1/2), if he jogs ahead 100m as recovery then some 37seconds (1:3/4)to start the next one interval.
But this guy nickname(IJ(&^%#gycI) he is right, this training that i meant about intrevals, is work on both, strengths and their weaknesses, weakness as prime interest.
Now, this is very important.
Later on in the season, don´t forget that the second level of specificity intervals are RPTD – Race Pace at Target Distance. This kind of intervals might be as long as possible as long as you keep hold the race pace of your distance event. One RPTD for one 1500m specialist might be for instance 3X800m/at his 1500m estimate race pace. One RPTD for one 5k 15:00pb specialist might be 5X1000m/at 3:00min. One RPTD for one marathon specialist would be 5X4k in about his marathon race pace. In my opinion RPTD specific workouts the interval length isn´t important, you can do long and different interval length among the fast parts, what really matters is that the intervals able to run at that race pace target
I try to answer your questions.
Question: Antonio, I understand the concept of shorter intervals with shorter recovery for ST runners as they will recover quicker, but would you still have a ST marathoner do shorter intervals with shorter recovery, or would you go for longer intervals with shorter recovery?
ANSWER: Confused James Dean. Despite that the FT requires short intervals with less recovery and the ST long intervals with long recovery, we need to look and take in consideration what is the distance event. The marathon requires a lot of aerobics. Therefore despite that someone is one ST type for the marathon normally the interval recover used in intervals is shorter than other distance events that by be shorter run distance are fast..
Question: Also, would a ST runner generally not benefit from the strength aspect of longer intervals rather than the speed aspect of shorter intervals? And is there a possibility that a ST runner could be overwhelmed by shorter intervals?
ANSWER: Everyone shall do long intervals, both the FT and the ST, but during the RPTD workouts, not in the early stage of the season. Ther´s no overwhelmed in training. What exists is some training more efficient than other, and it´s why it´s important to take the right training direction.
Question: Other than that, how would you identify whether a runner is ST or FT without testing, e.g. relationship across distances? If a runner has extremely tight relationships across distances (e.g. 10k-Mara) does this indicate that they are more ST, or, alternatively, might it just indicate that they are not suitably trained at the shorter event?
ANSWER: Ther´s no relationship about the performance and the fiber type. One 3:00 marathon runner can be a FT or a ST type relate to that distance event.
I know 1500m runners at world top class that does more ST fibers percent that other marathon runner of world top category.
FT and ST types, are just how someone uses more or less the aerobic and the anaerobic systems, relate the the needs of each distance event. An the INNATE quality to use one or another at an higher or lower efficiency it´s related to the fiber type, among other physiologic and biomechanics characteristics.