hey everyone,
If I was following Pftiz's 70-85 mpw schedule and wanted to hit a sub 3, what paces would the
1. Lactate threshold
2. medium long run
3. recovery
4. general aerobic
5. VO2 max
6. long run
be?
thanks in advance
hey everyone,
If I was following Pftiz's 70-85 mpw schedule and wanted to hit a sub 3, what paces would the
1. Lactate threshold
2. medium long run
3. recovery
4. general aerobic
5. VO2 max
6. long run
be?
thanks in advance
1. Lactate threshold : 6:37/mile
2. medium long run : 7:35/mile
3. recovery : 8:00/mile
4. general aerobic 6:20/mile
5. VO2 max : 5:52/mile
6. long run : 7:45/mile
Boston2019 wrote:
1. Lactate threshold : 6:37/mile
2. medium long run : 7:35/mile
3. recovery : 8:00/mile
4. general aerobic 6:20/mile
5. VO2 max : 5:52/mile
6. long run : 7:45/mile
ok great thanks! are these somewhere in the book or did you use a calculation? Wondering if I just missed it completely
Boston2019 wrote:
1. Lactate threshold : 6:37/mile
2. medium long run : 7:35/mile
3. recovery : 8:00/mile
4. general aerobic 6:20/mile
5. VO2 max : 5:52/mile
6. long run : 7:45/mile
General aerobic faster than LT?
BS alert wrote:
Boston2019 wrote:
1. Lactate threshold : 6:37/mile
2. medium long run : 7:35/mile
3. recovery : 8:00/mile
4. general aerobic 6:20/mile
5. VO2 max : 5:52/mile
6. long run : 7:45/mile
General aerobic faster than LT?
Ha, yeah. That ain't right. More like 7:20.
RunForFunKid wrote:
hey everyone,
If I was following Pftiz's 70-85 mpw schedule and wanted to hit a sub 3, what paces would the
1. Lactate threshold
2. medium long run
3. recovery
4. general aerobic
5. VO2 max
6. long run
be?
thanks in advance
Paces depend on your abilities at shorter distances. Not every 3:00 marathoner has the same 5k PR...
All you need to do is figure out the correct effort for all of these runs.
lactate threshold is the pace you can hold for a 60min race, so for you probably a 15k. should be hard from the start but relaxed and you shouldn't strain too much.
MLR pace is the same as general aerobic pace, whatever is easy but not jogging. recovery pace is just jogging, pace doesn't matter.
long run pace is just a little faster than easy pace and it should feel tough but good after ten miles or so. just solid.
v02max pace is just 3k-5k pace, whatever it is for you.
MP: 6:51
LT: 6:31 (~20 seconds faster than MP)
ML: 7:32-8:13 (10-20% slower than MP)
Re: 9:15 (35% slower than MP)
GA: 7:52-8:33 (15-25% slower than MP)
VO2: 6:01 (5k pace, roughly equivalent)