In marathon and half marathon training I like to do a pyramid tempo session as follows. Note that I am slow (circa 1:25 half)
- 15' progressive w/u
- 1 mile at marathon pace
- 3 miles at half-marathon pace
- 1 mile at marathon pace
- 15' progressive cooldown (ends slower than it starts)
I think this is a good stamina workout? I like the marathon pace mile thrown in before cooldown, to make the workout symmetrical and running at MP while tired.
Recently read the LT Wave Tempo Concept, as follows
- 15' w/u
- 1 mile at marathon pace
- 3 miles of alternating half miles at 10k pace and marathon pace, or something like HMP-20 and HMP+20 each 0.5 mi but nothing in the middle
- 1 mile at marathon pace
- 15' cooldown
Think that latter workout is useful to break your pace, but isn't it too difficult for someone whose goal isn't to respond to surges (i.e. more recreational than lead)?
Tried that LT Wave, and I must say I messed up the fast recoveries big time (slowed too much)
Interested to know what you guys think of these two workouts, particularly the extra MP mile for workout 1 and the wave for 2?